Fartlek 10 x 2 min On, 1 min Float
A 30 minute fartlek of ten 2 minute efforts at threshold with 1 minute floats, a strong aerobic session for 10k, half marathon and marathon training.
- Duration
- 55 min
- Distance
- 10.8 kmestimated
- Effort
- 72
- Level
- Advanced
- Focus zone
- Threshold
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min, add strides | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 10 ×Repeat these steps | |||
| 2.1 | IntervalThreshold 2 min at threshold | 2 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | RecoveryEndurance 1 min steady float | 1 min | 85-89% threshold pace68-78% HRmax72-82% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Doubling the effort time and turning the recovery into a float makes this much tougher than a one-on, one-off fartlek. Ten efforts of two minutes at threshold, with one minute of steady floating between them, keep you close to threshold for most of 30 minutes. It works like a broken tempo run with small changes of pace.
Warm up for 15 minutes with a few strides. Then run two minutes at threshold pace and one minute at a steady float, a little slower than marathon pace, ten times without stopping. Cool down for ten minutes. The floats should feel like relief, not like a jog, and the efforts should stay even. If the floats turn into a shuffle, shorten the session to eight rounds.
This suits advanced runners in the build phase for 10k, half marathon and marathon. Use it every two to three weeks in place of a tempo run.
Tips
- Settle into threshold within the first 20 seconds of each effort.
- Breathe out fully at the start of every float.
- Run it on a flat loop where you do not have to stop.
Good for10kHalf marathonMarathon
Season phaseBuild