This is a great session to enhance your speed over both 5km and 10km.
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.
Gaudette’s Half Miles
- 10min Warm Up Level II;
- 6x 800m Level V, 400m Level I-II RI;
- 10min Cool Down Level II;
- 10min Stretching
The warm-up should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
Complete six reps of 800m at Level V (about the pace you would run for 5km). Between each rep take a Rest Interval by continuing to jog at Level I-II for 400m.
The cooldown is at a low intensity, jogging for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
Do this workout once per week. Every two weeks add an extra two reps until you are running ten reps.
| Weeks | Number of Reps |
| 1-2 | 6x |
| 3-4 | 8x |
| 5-6 | 10x |
This workout and sequencing of sessions come from Jeff Guadette the owner and head coach of RunnersConnect in Boston, which I read about in Runners World Magazine.
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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If you enjoyed this workout, here is a similar session I published 12 months ago.
Friday Fartlek Run: 6x 200m + 3x 1,000m + 3x 400m
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