Run Workout Session

Friday Fartlek Run: Run – Dave Scott’s LT Threshold Intervals #3

By running near your Lactate Threshold (LT) you will enhance your running economy. This session is great for runners and triathletes running events up to Half marathons 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 runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

This session comes from an article by Dave Scott in the May 2002 issue of the now defunct insideTRIATHLON magazine.

This session builds on a workout from two weeks ago:

Dave Scott’s LT Threshold Intervals #3

  • 10min WU Level II;
  • 2x 1,500m Level IV, 50sec RI;
  • 2x 1,200m Level IV, 50sec RI;
  • 2x 1,000m Level IV, 50sec RI;
  • 10min CD Level II;
  • 10min Stretching

The Warm Up (WU) should be done at an intensity that is steady, but not over-consuming at Level II for ten minutes.

The main set is made up of six reps run at Level IV. The first two reps are 1,500m. The third and fourth reps are 1,200m and the final two reps are 1,000m.

Aim to descend your repeat times, start with your first rep (1,500m) about eight seconds per kilometre (twelve seconds per mile) slower than your ten-kilometre pace. Build your pace each successive rep to the point where the sixth (1,000m) rep is run about five seconds per kilometre (eight seconds per mile) slower than your ten-kilometre pace.

Take a 50-second Rest Interval (RI) after each rep. If you cannot hold the pace, take a slightly longer Rest Interval (RI)

The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.

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

If you would like further advice feel free to contact me.

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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