Beginner Fartlek 8 x 30 s Pick-Ups
A 34 minute beginner fartlek with eight 30 second pick-ups and 90 seconds of easy jogging after each, a playful first step into faster running.
- Duration
- 34 min
- Distance
- 6.1 kmestimated
- Effort
- 38
- Level
- Beginner
- Focus zone
- VO2max
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 |
| 8 ×Repeat these steps | |||
| 2.1 | IntervalVO2max 30 s pick-up, light steps | 30 s | 105-112% threshold pace92-98% HRmax104-112% FTP |
| 2.2 | RecoveryRecovery Easy jog 90 s | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 8 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Thirty seconds is short enough for a beginner to run at a lively pace without struggling, and 90 seconds of jogging is plenty to recover. Eight pick-ups add four minutes of quicker running to an easy run, a small dose that teaches the legs a faster rhythm without much fatigue.
Warm up with ten minutes of easy running. Then pick up the pace for 30 seconds, to about the speed you could hold for a few minutes in a race, and jog easily for 90 seconds. Repeat eight times. Cool down with eight minutes of easy running. Focus on quick, light steps and relaxed shoulders during the pick-ups, and make sure the last one feels as smooth as the first.
This suits beginners who run three times a week, and returning runners who want to add some speed carefully. Progress by adding two pick-ups each week, up to twelve.
Tips
- Run the pick-ups on a flat stretch so the effort stays even.
- Breathe out fully during the jogs to settle quickly.
- Stop at eight even if you feel fresh, consistency matters more.
Good for5kGeneral fitness
Season phaseBaseBuild