Run Session

Friday Fartlek Run – GTN’s Top 5km Workout Speed One

This is a great session to further develop your speed. Speed work is an important training session for all runners, as well as triathletes to make you faster. This session is perfect for runners and triathletes running up to 10km in distance.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

This workout has come from the team at Global Triathlon Network, from their video on Top 5km Run Workouts | Run A Faster 5km.

GTN’s Top 5km Workout Speed One

  • 10-15min WU Level II;
  • 2x 50-80m Stride outs, 40sec RI;
  • 2 sets of:
    • 8x 200m Level V, 2min Level I-II RI,
    • 2min between sets,
  • 10-15min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) of ten to fifteen minutes of easy jogging at Level II.

Then conduct a couple of stride outs over 50-80m with a short Rest Interval (RI) of 40 seconds.

The main set is made up of two sets.

Both sets are made up of eight reps at Level V over 200m, with a two-minute Rest Interval (RI) of Level I-II between reps. Between sets take a further two minutes at Level I-II.

The Cool Down (CD) is at a low intensity, jogging (Level I-II) for ten to fifteen minutes.

Finish with 10 minutes of stretching to assist with the recovery.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

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Download the Garmin (.FIT) files for this workout for FREE

Price: $ 0.00
Garmin (.FIT) files for both Pace (min/mile or min/kilometer) and Power (Watts)

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6 weeks of training is all you need to do to smash your current 5km time significantly. On the average following, in this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.

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Designed for Runners of ALL abilities who are wanting to run a 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for runners that are comfortable running for greater than 60 minutes and want two run sessions per week.

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Lasting 6 weeks long this programme can start anytime. Each week includes 3 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

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Prior to using this plan, you should be able to run for greater than 60 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing use the discount code “web25” to claim your 25% discount.

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