Friday Fartlek Run – Speed Endurance for 10km Success

If you go into an event with a realistic goal pace or realistic finishing time that is based on your performance in training you are very likely to achieve it. This session is great for confirming how realistic your goal 10km pace will be and is perfect for including into your training four to eight weeks out from your event.

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 workout has come from an article in the March 2009 edition of the Australian Runner’s World.

10km for Half Marathon Success

• 10min WU Level II;
• 6-8x 1km Level IV, 60RI;
• 10min CD Level II;
• 10min Stretching

Start the workout with a Warm Up (WU) at Level II for ten minutes.

Complete a set of between six and eight one kilometre reps at your goal 10km pace (Level IV), with a one minute Rest Interval (RI) after each rep.

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

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

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

Get my 8 Weeks to a Faster 10km Training Plan with 25% off

This 8 week programme will take you through challenging sessions that will build your fitness and speed in order 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 so you can see how much you have improved. 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 comfortably for 90 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.