This is a perfect session for runners and triathletes running events between 10km through to Half Marathon and it can also be great to build fitness for those doing longer events too.
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 is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
The inspiration for this workout comes from one described by the Run Experience in this video here:
The Run Experience Big Dog Workout
- 10min Level II WU;
- 2,400m Level IV, 3min RI;
- 1,600m Level IV, 2min RI;
- 2,400m Level IV, 3min RI;
- 2x 800m Level IV, 2min RI;
- 2,400m Level IV, 3min RI;
- 2x 400m Level V, 1min RI;
- 10min Level II CD;
- 10min Stretching
The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.
The main set is made up of a number of reps all done at close to your 10km pace (i.e. Level IV). When you do a 2,400m rep do this at ten seconds per mile or 6 seconds per kilometer slower than your 10km pace. For the 1,600m or 800m, reps do these ten seconds per mile or 6 seconds per kilometer faster than your 10km pace. And for the 400m, reps do them as fast as you can at Level V. See the chart below for suggested paces for various 10km times.
Start off with a 2,400m rep, then take a Rest Interval (RI) of three minutes.
Next up is a rep of one mile (or 1,600m), take a two-minute Rest Interval (RI) after this rep.
Follow this with another 2,400m rep, and take a Rest Interval (RI) of three minutes.
Next is a set of two 800m reps, with a two-minute Rest Interval (RI) between reps and also prior to the next set.
The next set is another 2,400m rep, and take a Rest Interval (RI) of three minutes.
Finish with a set of two 400m reps, with a one-minute Rest Interval (RI) between reps. Run these as fast as you can.
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.
| Target 10km Time | 2,400m Pace per Mile | 2,400m Pace per Km | 1,600m / 800m Pace per Mile | 1,600m / 800m Pace per Km |
| 30min | 0:05:00 | 0:03:06 | 0:04:40 | 0:02:54 |
| 32min | 0:05:20 | 0:03:18 | 0:05:00 | 0:03:06 |
| 34min | 0:05:39 | 0:03:30 | 0:05:19 | 0:03:18 |
| 36min | 0:05:58 | 0:03:42 | 0:05:38 | 0:03:30 |
| 38min | 0:06:18 | 0:03:54 | 0:05:58 | 0:03:42 |
| 40min | 0:06:37 | 0:04:06 | 0:06:17 | 0:03:54 |
| 42min | 0:06:56 | 0:04:18 | 0:06:36 | 0:04:06 |
| 44min | 0:07:16 | 0:04:30 | 0:06:56 | 0:04:18 |
| 46min | 0:07:35 | 0:04:42 | 0:07:15 | 0:04:30 |
| 48min | 0:07:55 | 0:04:54 | 0:07:35 | 0:04:42 |
| 50min | 0:08:14 | 0:05:06 | 0:07:54 | 0:04:54 |
| 52min | 0:08:33 | 0:05:18 | 0:08:13 | 0:05:06 |
| 54min | 0:08:53 | 0:05:30 | 0:08:33 | 0:05:18 |
| 56min | 0:09:12 | 0:05:42 | 0:08:52 | 0:05:30 |
| 58min | 0:09:31 | 0:05:54 | 0:09:11 | 0:05:42 |
| 60min | 0:09:51 | 0:06:06 | 0:09:31 | 0:05:54 |
| 62min | 0:10:10 | 0:06:18 | 0:09:50 | 0:06:06 |
| 64min | 0:10:29 | 0:06:30 | 0:10:09 | 0:06:18 |
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) files for this workout for FREE
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