Run Session

Friday Fartlek Run – Paul Huddle & Roch Frey’s Secret Ironman Run Workout for World Domination

Your VO2 max is a measure of the maximum amount of oxygen your body can utilise during exercise. If you increase your VO2 max, any run below that level is therefore easier (in theory). Spending time training at VO2 Max intensity will generate performance enhancements for runners of all distances but this session is claimed by Paul Huddle and Roch Frey as a cutting edge workout used by a athletes that have led to multiple wins at Kona.

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.

The inspiration for today’s workout comes from a Dear Coach article by Paul Huddle & Roch Frey in the September 2007 issue of Triathlete Magazine.

Paul Huddle & Roch Frey’s Secret Ironman Run Workout for World Domination

  • 10min WU Level II;
  • 8x 400m Level V, 200m Level II RI;
  • 10min CD Level II;
  • 10min Stretching

Start the workout with a Warm Up (WU) at Level II for ten minutes.

Complete a set of eight, 400m reps running at Level V, with a 200m Rest Interval (RI) at Level II after each rep.

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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