Run Session

Friday Fartlek Run – Oska Baynes Intervals

Spending time running at VO2 Max intensity will help develop your ability to run longer at this intensity. This is a perfect session for runners and triathletes running events up to half marathon in distance. In fact, Oska Baynes used this session 13 weeks out from placing second at the Christchurch Half Marathon in a time of 1:05:03!!!!

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 this session comes from an Instagram post from Oska Baynes. You can follow him on Instagram @osakbaynes

Oska Baynes Intervals

  • 10min WU Level II;
  • 3x 1km Level V, 500m Level I-II RI;
  • 3x 500m Level V, 250m Level I-II 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.

There are two main sets.

The first main set is made up of three, one-kilometre intervals at Level V, with a 500m jog at Level I-II for your Rest Interval (RI). Oska ran these reps at a 2:48 pace per kilometre!!!

The second set is made up of three, 500m reps at Level V, with a 250m jog at Level I-II for your Rest Interval (RI). Oska knocked these reps out in 1:18-1:22 (for the 500m)!!!

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.

Join over 2,884 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

Download the Garmin (.FIT) files for this workout for FREE

Get my 12 Weeks Beginner 10km Training Plan with 25% off

When you cross the finish line of your 10km Run you will have accomplished something very special.

Designed for Beginner runners who are looking to complete a 10km run event, the primary goal of this training plan is to prepare you to COMPLETE the 10km Run.

Starting 12 weeks before your 10km Run event, this plan progresses through phases to build you to your peak performance. Each week contains three runs. You will build up to running 1:20 hrs in a single session. Although not necessary, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

When purchasing, use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to run non-stop for 30 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing, use the discount code “web25” to claim your 25% discount.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.