Fartlek 15 x 1 min On, 1 min Off
A 30 minute fartlek of fifteen 1 minute efforts at 10k to half marathon effort with 1 minute easy jogs, framed by a warm-up and cool-down.
- Duration
- 55 min
- Distance
- 10.2 kmestimated
- Effort
- 66
- Level
- Intermediate
- 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 | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 15 ×Repeat these steps | |||
| 2.1 | IntervalThreshold 1 min on, 10k to HM effort | 1 min | 98-104% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | RecoveryRecovery 1 min easy jog | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
One minute on, one minute off is a simple fartlek structure that is easy to remember and surprisingly hard to pace well. Fifteen rounds give 15 minutes of quality running at an effort between 10k and half marathon pace, with short recoveries that keep the session aerobic but intense.
Warm up for 15 minutes. Then alternate one minute at a strong, controlled pace with one minute of easy jogging, fifteen times. Cool down for ten minutes. The usual mistake is to run the first few efforts much too fast, since one minute feels short. Aim for a pace you could hold for an hour or a little faster, and keep every rep the same.
This suits intermediate runners training for 10k to half marathon. Newer runners can start with eight rounds, advanced runners can go up to twenty.
Tips
- Run the first three efforts deliberately easy and settle in.
- Keep the jog slow enough that breathing calms down.
- Count the reps on the watch, not in your head.
Good for10kHalf marathon
Season phaseBaseBuild