Friday Fartlek Run: 50min Progressive Run

Building your pace and intensity throughout a run will help you develop more efficient biochemical processes to help clear and remove lactic acid. This run is great for runners and triathletes competing in 10km to half marathon distance events but is also beneficial for 5km and marathon runners as well.

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.

50min Progressive Run

  • 12:30min WU Level II;
  • 12:30min Level III;
  • 12:30min Level IV;
  • 2:30min Level III
  • 10min CD Level II;
  • 10min Stretching

This progressive run builds in intensity from the Warm Up (WU) at Level II to Level IV, then back down to Level II for the Cool Down (CD).

Start the first quarter of the run as your Warm Up (WU) at Level II for twelve and a half minutes.

Lift your intensity for a further twelve and a half minutes at Level III, then again for another twelve and a half minutes this time at Level IV.

Prior to the Cool Down (CD) drop back to Level III for two and a half minutes.

The Cool Down (CD) is at 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 coachray@coachray.nz and 021 348 729.

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

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This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.

Designed for an intermediate runner aiming to run their 10km in the range of 35 – 50min. The primary goal of this training plan is to prepare you to RUN FASTER. 

8 weeks long this programme can start anytime, this plan progresses through phases to build you to your peak performance. Each week includes 4 runs as well as a flexibility session. This programme includes a 10km time trial in the 9th week to see how much you have improved. Although unnecessary, I recommend using a heart rate monitor with a GPS watch (such as a Garmin).

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Prior to using this plan, you should be able to run comfortably for 90 minutes.

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

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