Beginner Mixed Fartlek 6 Efforts of 20 to 60 s
A 34 minute beginner fartlek with six faster efforts of different lengths, from 20 to 60 seconds, and plenty of easy running in between.
- Duration
- 34 min
- Distance
- 6.1 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 |
| 2 | IntervalVO2max 30 s quicker | 30 s | 105-112% threshold pace92-98% HRmax104-112% FTP |
| 3 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold 45 s comfortably hard | 45 s | 100-105% threshold pace88-92% HRmax95-101% FTP |
| 5 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalAnaerobic 20 s quick, light feet | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 7 | RecoveryRecovery Easy jog | 100 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalThreshold 60 s comfortably hard | 1 min | 100-105% threshold pace88-92% HRmax95-101% FTP |
| 9 | RecoveryRecovery Easy jog | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 | IntervalVO2max 30 s quicker | 30 s | 105-112% threshold pace92-98% HRmax104-112% FTP |
| 11 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 12 | IntervalThreshold 45 s comfortably hard | 45 s | 100-105% threshold pace88-92% HRmax95-101% FTP |
| 13 | RecoveryRecovery Easy jog | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 14 | Cool-downRecovery Easy 10 min | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Fartlek does not have to follow a strict pattern. This beginner session mixes six efforts of different lengths, so every few minutes there is something new to focus on, and no effort is long enough to wear you out. It is closer to the original idea of speed play than sessions with identical repeats.
Run ten minutes easy to warm up. Then work through the six efforts on the watch, 30, 45, 20, 60, 30 and 45 seconds, each followed by one and a half to two minutes of easy jogging. Run the 20 and 30 second efforts quick and light, and the longer ones at a comfortably hard pace you could hold in a 5k or 10k race. Cool down with ten minutes of easy running.
This suits beginners who run three times a week and want some variety. If you prefer to run by landmarks, use the watch beeps as a guide and run to the next tree or lamp post instead.
Tips
- Look up and pick a landmark for each effort.
- Keep running during the easy sections, even if slowly.
- Finish the session feeling you could do more.
Good for5k10kGeneral fitness
Season phaseBaseBuild