Double Mona Fartlek
Two full Mona fartlek sets of 20 minutes with a 5 minute jog between them, a demanding 40 minute speed play session for advanced runners.
- Duration
- 1 h 10 min
- Distance
- 13.9 kmestimated
- Effort
- 95
- Level
- Advanced
- 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 15 min, add strides | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 ×Repeat these steps | |||
| 2.1 | IntervalThreshold Set 1, 90 s at 10k pace | 90 s | 102-105% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | RecoveryEndurance Float, steady not jog | 90 s | 84-90% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 60 s at 5k pace | 1 min | 105-108% threshold pace92-98% HRmax104-112% FTP |
| 3.2 | RecoveryEndurance Float | 1 min | 84-90% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalVO2max 30 s at 3k pace | 30 s | 109-112% threshold pace92-98% HRmax104-112% FTP |
| 4.2 | RecoveryEndurance Float | 30 s | 84-90% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalAnaerobic 15 s near mile pace | 15 s | 115-120% threshold pace92-100% HRmax113-130% FTP |
| 5.2 | RecoveryEndurance Float | 15 s | 84-90% threshold pace68-78% HRmax72-82% FTP |
| 6 | RecoveryRecovery Easy jog 5 min, drink | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 ×Repeat these steps | |||
| 7.1 | IntervalThreshold Set 2, 90 s at 10k pace | 90 s | 102-105% threshold pace88-92% HRmax95-101% FTP |
| 7.2 | RecoveryEndurance Float, steady not jog | 90 s | 84-90% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 8.1 | IntervalVO2max 60 s at 5k pace | 1 min | 105-108% threshold pace92-98% HRmax104-112% FTP |
| 8.2 | RecoveryEndurance Float | 1 min | 84-90% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 9.1 | IntervalVO2max 30 s at 3k pace | 30 s | 109-112% threshold pace92-98% HRmax104-112% FTP |
| 9.2 | RecoveryEndurance Float | 30 s | 84-90% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 10.1 | IntervalAnaerobic 15 s near mile pace | 15 s | 115-120% threshold pace92-100% HRmax113-130% FTP |
| 10.2 | RecoveryEndurance Float | 15 s | 84-90% threshold pace68-78% HRmax72-82% FTP |
| 11 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
The double Mona repeats the full 20 minute Mona fartlek after a five minute jog. The structure stays the same, two 90 second, four 60 second, four 30 second and four 15 second efforts, each followed by a float of equal length. Running it twice doubles the time at speed and tests whether you can hold the same rhythm as fatigue builds.
Warm up for 15 minutes with a few strides. Run the first set at controlled efforts, close to 10k pace for the long reps and progressively faster for the short ones. Jog easily for five minutes. Then run the second set, aiming for the same paces. Cool down for ten minutes. The floats stay steady in both sets.
This is for advanced runners with a strong base and experience with the single Mona. Use it in the build phase for 10k to the marathon, no more than every three weeks.
Tips
- Run the first set slightly below your single Mona effort.
- Take a drink during the five minute jog.
- If the floats turn into a shuffle in the second set, end the session there.
Origin
An extended version of the Mona fartlek, named after Australian marathoner Steve Moneghetti.
Good for10kHalf marathonMarathon
Season phaseBuild