Run Session

Friday Fartlek Run – Scott Defilippis’ 70.3 Fartlek C

This session was designed for triathletes to finish strong in the run leg of an Ironman 70.3 event but will be of equal benefit for athletes running a half marathon through to a marathon to develop pace familiarity.

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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

This workout has come from an article by Scott Defilippis in the September 2015 issue of Triathlete Magazine.

Scott Defilippis’ 70.3 Fartlek C

  • 15min WU Level II;
  • 15x 3min Level III, 1min Level II RI;
  • 15min CD Level II;
  • 10min Stretching

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

The main set is made up of fifteen reps at Level III for three minutes each. You only get a one-minute Rest Interval (RI) at Level II between each rep.

The Cool Down (CD) is at a low intensity, jogging (Level I-II) for sixteen 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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