Marathon Fartlek 8 x 3 min Hard, 2 min Marathon Pace
A continuous 40 minute marathon fartlek alternating 3 minutes at half marathon pace with 2 minutes at marathon pace, with no jogging at all.
- Duration
- 1 h 05 min
- Distance
- 12.8 kmestimated
- Effort
- 85
- Level
- Advanced
- Focus zone
- Sweet spot
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 |
| 8 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot 3 min at half marathon pace | 3 min | 95-97% threshold pace85-89% HRmax89-95% FTP |
| 2.2 | RecoveryTempo 2 min at marathon pace, no jog | 2 min | 89-93% threshold pace78-86% HRmax82-89% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
In this fartlek the recovery is not a jog but marathon pace. You alternate three minutes at half marathon pace with two minutes at marathon pace for 40 minutes, so the pace never drops below goal marathon speed. It teaches you to recover while still running at race pace, which is what happens after every surge or climb in a marathon.
Warm up for 15 minutes with a few strides. Then run eight rounds of three minutes at half marathon pace and two minutes at marathon pace. Cool down for ten minutes. The faster sections are only a little quicker than marathon pace, so resist the urge to push them. The session is about rhythm and control, not speed.
This is for advanced marathoners in the specific phase. Start with six rounds and add two as your fitness grows. Take a gel before the start if you extend it beyond eight rounds.
Tips
- Think of the marathon pace sections as cruising, not resting.
- Practice drinking during one of the marathon pace sections.
- If marathon pace starts to feel hard, end the session after the next round.
Good forMarathon
Season phaseBuildPeak