Run Session

Friday Fartlek Run – Scott Defilippis’ 70.3 Build Run B

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 as short as 5km to develop tolerance to lactic acid.

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 Build Run B

  • 45min WU Level II;
  • 15min Level III-;
  • 15min Level III+;
  • 15min Level IV-;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) for 45 minutes of easy jogging at Level II.

As you work through the run your pace picks up. Follow the Warm Up (WU) with fifteen minutes running at the bottom end of Level III, then fifteen minutes at the top end of Level III, then fifteen minutes at the bottom end of Level IV.

The Cool Down (CD) is at a low intensity, jogging (Level I-II) for ten 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) and Zwift (.ZWO) files for this workout for FREE

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