Week 4 – #Zero25k Halloween Fartlek on the Coast Road

Nothing to be afraid of it’s just your Halloween #Zero25k workout 😉

Stop! It’s not what you think it is!! 😀

Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training.[1] Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”

We had a little bit of fun with this last week and some of you tried it on your own during the homework.

As I explained in the warm-down the core of your session is the program. Fartlek is a little something you can play with just after the last interval and before the warm-down block. It works really well when you buddy up and take turns calling the shots.

When structuring a fartlek session the key thing to remember is that there is no structure. That is the point, you switch it up and down at random. It is playtime for runners 😀 😀

So this week your homework is the same workout repeated Tuesday & Thursday (or whichever two days suit you best) BUT with the added ‘fun’ of a Halloween Special – Fartlek block which is for 01:00 minute on Tuesday and 01:30 on Thursday

  1. 5 mins warmup – at this stage this is a jog for everyone. Effort rating 3-4
  2. 3 mins run – effort 6
  3. 01:30 mins recovery – effort 4
  4. 5 mins run – effort 6 becoming 7 in the last minute
  5. 02:30 mins recovery – effort 4
  6. 3 mins run – effort 6
  7. 01:30 mins recovery
  8. 5 mins run – effort 6 becoming 7 in the last minute
  9. 01:00 min FARTLEK (01:30 on Thursday)
  10. 5 mins warmdown


Check out Coaches Corner for an update on the Effort Rating. This will tie in with our breathing or ‘chatter-box’ scale and also with your Heart Rate.

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