Descending Fartlek 5-4-3-2-1 min
A descending fartlek of 5, 4, 3, 2 and 1 minute efforts that get faster as they get shorter, from threshold down to 3k pace, with jog recoveries.
- Duration
- 47 min
- Distance
- 9 kmestimated
- Effort
- 59
- 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, add strides | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalThreshold 5 min at threshold | 5 min | 98-102% threshold pace88-92% HRmax95-101% FTP |
| 3 | RecoveryRecovery Jog 2 min | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalThreshold 4 min at 10k pace | 4 min | 102-104% threshold pace88-92% HRmax95-101% FTP |
| 5 | RecoveryRecovery Jog 2 min | 2 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 | IntervalVO2max 3 min between 10k and 5k pace | 3 min | 103-106% threshold pace92-98% HRmax104-112% FTP |
| 7 | RecoveryRecovery Jog 90 s | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 8 | IntervalVO2max 2 min at 5k pace | 2 min | 105-108% threshold pace92-98% HRmax104-112% FTP |
| 9 | RecoveryRecovery Jog 90 s | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 | IntervalVO2max 1 min at 3k pace, hold form | 1 min | 109-112% threshold pace92-98% HRmax104-112% FTP |
| 11 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This fartlek gets shorter and faster with every effort. It begins with five minutes at threshold, where you settle into a strong rhythm, and finishes with one minute at about 3k pace, when you are tired and have to work on form. That pattern trains the shift from sustained running to faster running inside a single session.
Warm up for 15 minutes with a few strides. Run five minutes at threshold pace, four minutes at 10k pace, three minutes between 10k and 5k pace, two minutes at 5k pace and one minute at 3k pace. Jog two minutes after the first two efforts and 90 seconds after the next two. Cool down for ten minutes.
This suits intermediate runners preparing for 5k and 10k races. It fits the build phase and can be repeated every few weeks, with a second one minute effort added once it feels manageable.
Tips
- Keep the five minute effort controlled, it sets up the rest.
- Shorten your stride slightly as the pace rises.
- Use the jogs to bring your breathing back under control.
Good for5k10k
Season phaseBuild