Beginner Fartlek 4 x 1 min
A gentle 32 minute first fartlek with four 1 minute faster sections and 2 minutes of easy running after each, between an easy warm-up and cool-down.
- Duration
- 32 min
- Distance
- 5.9 kmestimated
- Effort
- 37
- 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-upEndurance Easy 10 min | 10 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Faster, comfortably hard | 1 min | 100-106% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | RecoveryEndurance Easy running | 2 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Fartlek, Swedish for speed play, mixes faster and easier running without stopping. This beginner version is a short, friendly introduction. Four times you run one minute at a quicker pace and then two minutes easy, so there is always time to recover.
Run ten minutes easy to warm up. Then run one minute at a comfortably hard pace, about the effort you could hold in a 5k or 10k race, followed by two minutes of easy running. Repeat four times. Cool down with ten minutes of easy running. The fast minutes should feel lively, not desperate, and you should be able to start each one with the same energy.
This suits beginners who run three times a week and can run 30 minutes continuously. Once it feels easy, add one or two repeats or shorten the easy sections to 90 seconds.
Tips
- Pick up the pace smoothly over the first ten seconds of each fast minute.
- Keep running in the easy sections, do not stop to walk.
- Finish feeling that you could have done one more.
Good for5k10kGeneral fitness
Season phaseBaseBuild