Base Fartlek With a 1 min Pick-Up Every 5 min
A 50 minute base-phase run with a 1 minute pick-up at 10k effort every 5 minutes, a gentle way to bring some speed into aerobic training.
- Duration
- 50 min
- Distance
- 9.4 kmestimated
- Effort
- 60
- Level
- Beginner
- 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-upRecovery Easy start | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 ×Repeat these steps | |||
| 2.1 | IntervalThreshold 1 min pick-up, 10k effort | 1 min | 102-105% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | RecoveryEndurance 4 min easy running | 4 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Base training is mostly easy running, but a little faster running keeps the legs from going stale. This fartlek adds eight short pick-ups to an easy run, one every five minutes, at roughly 10k effort. The four minutes of easy running after each one are long enough that you never get really tired.
Warm up for five minutes. Then run one minute at a lively pace, about the effort you could hold in a 10k race, followed by four minutes of easy running. Repeat eight times. Cool down for five minutes. Keep the easy sections at your normal easy pace rather than slowing to a shuffle, and keep the pick-ups smooth.
This suits beginners with a few months of running behind them and intermediate runners in the base phase. It is also a good way to return to faster running after a break or an off-season.
Tips
- Keep the pick-ups smooth, not sprints.
- Run the easy minutes at your normal easy pace.
- Let the watch beep start each pick-up so you do not have to check the time.
Good for5k10kGeneral fitness
Season phaseBase