Workout of the week: 001 – Mona Fartlek

The Mona fartlek was named after the famed Australian runner, Steve Monaghetti, who used the workout to get ready for all events up to 5K. The fitter you are, the faster the float pace should be. The float shouldn’t just be very slow recovery running like in many workouts. A good place to start would be around your easy run pace. You can then move to a faster float pace when you are fitter and you repeat the workout.

The “Mona Fartlek” is a fantastic workout that can be adapted to all training abilities. Total workout time is 20 minutes, making it both a punchy and versatile Australian favourite.

The sessions itself, like all Fartleks, is comprised of ‘on’ and ‘off’ periods of running. In this particular run, you will complete equal time for the on (hard) intervals and off (recovery) intervals. The Mona Fartlek looks like this:

2×90 seconds, 4×60 seconds, 4×30 seconds, 4×15 seconds – performed sequentially. Remember equal recovery period after hard running.

You can vary the intensities of the on and off periods to create workouts targeting different goals. This week aim to hit the on periods at a comfortable hard pace – 6-7/10 intensity (not quite an all out effort). Off periods should be a float, (just slow enough to recover for your next interval). If unsure, try running around 30-45s per-km slower for your recoveries. Getting use to changing pace is a skill that needs to be developed, so be patient. As always, if new to a workout or running, start conservatively, and build pace throughout the session. Burying yourself on the first interval is never much fun!

Warm up and warm down as per usual, 10-15 minutes easy pace.
Reach out if any queries or concerns.

Warm up for 15 to 20 minutes

20 minute tempo run

800m jog recovery

Mona Fartlek:

2 x 90 seconds hard, 90 seconds float

4 x 60 seconds hard, 60 seconds float

4 x 30 seconds hard, 30 seconds float

6 x 15 seconds hard, 15 seconds float

Cool down for 15 to 20 minutes

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