Mona Fartlek 20 min
The 20 minute Mona fartlek of 2 x 90 s, 4 x 60 s, 4 x 30 s and 4 x 15 s hard, each followed by an equal float, with a warm-up and cool-down.
- Duration
- 45 min
- Distance
- 8.7 kmestimated
- Effort
- 58
- Level
- Intermediate
- 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 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 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
The Mona fartlek is named after Australian marathoner Steve Moneghetti, who used it throughout his career. Its 20 minutes contain fourteen hard efforts that get shorter and faster as the session goes on, and every recovery lasts as long as the effort before it. The recoveries are run as a steady float, not a jog, which is what makes the session demanding.
Warm up for 15 minutes. Then run 2 x 90 seconds at about 10k pace, 4 x 60 seconds at 5k pace, 4 x 30 seconds at 3k pace and 4 x 15 seconds close to mile pace, each followed by a float of the same length. Cool down for ten minutes. Some runners note the distance covered in the 20 minutes and compare it over a season.
This suits intermediate and advanced runners from 5k to the marathon. Use it in the build phase, about once every two to three weeks.
Tips
- Keep the floats moving at a steady pace, they are part of the work.
- Hold back a little on the 90 second efforts so the short ones stay fast.
- Run it on a flat loop or a treadmill to compare sessions.
Origin
Named after Australian marathoner Steve Moneghetti, who used it as a regular session.
Good for5k10kHalf marathonMarathon
Season phaseBuildPeak