Run Session

Friday Fartlek Run – Nick Symmonds’ 800m Simulator

Although there is no better way than testing your 800m speed than participating in an actual race over 800m, this is the next best option for getting an indication of your ability. This workout will suit track athletes and triathletes competing in super-sprint style triathlons.

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 Instagram post from Nick Symmonds a former Olympic track athlete.

Nick Symmonds’ 800m Simulator

  • 10min WU Level II;
  • 3x 400m Level V++, 4min RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) at Level II for ten minutes. Feel free to extend this warm up and include some stride outs prior to the main set.

Complete a set of three, 400 metre reps at Level V++. Basically as fast as you can. The aim is to run the three reps with a four minute Rest Interval (RI) after each rep, maintaining as fast an average pace across all three reps.

The Cool Down (CD) is at a low intensity, jogging (Level 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) files for this workout for FREE

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