This is the perfect session to include after a base-building phase of training when you have already included speed work into your training. Speed work is an important training session for all runners, as well as triathletes, to make you faster.
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.
Double Mona Fartlek
- 10min Level II WU;
- 2x 90sec FAST Level V, 90sec Float Level II RI;
- 4x 60sec FAST Level V, 60sec Float Level II RI;
- 4x 30sec FAST Level V, 30sec Float Level II RI;
- 4x 15sec FAST Level V, 15sec Float Level II RI;
- 5min Level II RI;
- 2x 90sec FAST Level V, 90sec Float Level II RI;
- 4x 60sec FAST Level V, 60sec Float Level II RI;
- 4x 30sec FAST Level V, 30sec Float Level II RI;
- 4x 15sec FAST Level V, 15sec Float Level II 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 sets are made up of a number of short reps with a light float in between of the same duration.
The first one is made up of two reps of 90 seconds duration at Level V, with a 90-second float at Level II for your Rest Interval (RI).
The second set is made up of four 60-second repeats at Level V, with a 60-second float at Level II for your Rest Interval (RI).
The third set is made up of four 30 seconds repeats at Level V, with a 30-second float at Level II for your Rest Interval (RI).
The fourth set is made up of four 15-second repeats at Level V, with a 15-second float at Level II for your Rest Interval (RI).
After the fourth set spend five minutes jogging at Level II as a Rest Interval (RI) between sets.
Repeat all the sets for a second time through to round out the session.
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.
This session is credited to Steve Moneghetti, an Australian runner, who won medals at the Commonwealth Games in 1986, 1990, 1994, and 1998. His first marathon was at the Edinburgh Commonwealth Games where he won the bronze medal. He is still the record holder for Sydney’s City to Surf run which he set 25 years ago.
He holds PBs of:
- 5,000m – 13:25.77
- 10,000m – 27:47.69
- Half Marathon – 1:00:27
- Marathon – 2:08:16
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.
Join over 2,884 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.
Share this post so your friends can benefit as well.
Download the Garmin (.FIT) files for this workout for FREE
If you enjoyed this workout, here is a similar session I published last year.
I am launching a new coaching service in the coming weeks and am now offering Foundation Memberships at the lowest price that they will ever be offered. You will gain access to ALL my training plans. The Foundation Membership is only offered whilst I build the site out and get my training plans built into the site. Join now for only $47 and gain access to Training Plans for beginner and recreational athletes:
- All distances of Triathlon (including both Ironman and Ironman 70.3);
- Full and Half Marathon, 5km & 10km running events;
- Century and 40km TT cycle events;
- Mountain Biking events and tours;
- Swim training plans;
- Strength training; and
- Getting started with both swimming and running.
If the programme you are after isn’t yet built into the site, let me know which one you are after and I will ensure that is the next plan built into the site for you.
Normally I charge US$350 for my coaching but you’ll get the advantage of
- A dedicated training plan on Training Tilt (value $350)
- Access to a fortnightly group coaching call (value $20 per call x2 = $40)
- The event Training Bible (value $27 for each event plan)
- Access to my popular Top 10 Healthy Recipes eBook ($17)
- Access to a range of my popular eBooks (total value $76)
- The dedicated Coach Ray / Qwik Kiwi Coaching support group (priceless)
That’s a total value of over $510, and you will only pay $47 per month, saving you over $463. All at no risk, if you don’t get faster in the first 30 days you get a full 100% money back guarantee.
This price will be grandfathered for you at a low price for as long as you remain a member.
