Rhythm Fartlek 4 x 3 min, 4 x 2 min, 4 x 1 min
Twelve efforts in blocks of four 3 minute, four 2 minute and four 1 minute efforts with 1 minute easy, the pace rising from block to block.
- Duration
- 1 h 01 min
- Distance
- 11.7 kmestimated
- Effort
- 78
- 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 |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot 3 min at half marathon effort | 3 min | 95-98% threshold pace85-89% HRmax89-95% FTP |
| 2.2 | RecoveryRecovery 1 min easy | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalThreshold 2 min at 10k effort | 2 min | 102-104% threshold pace88-92% HRmax95-101% FTP |
| 3.2 | RecoveryRecovery 1 min easy | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalVO2max 1 min at 5k effort | 1 min | 105-108% threshold pace92-98% HRmax104-112% FTP |
| 4.2 | RecoveryRecovery 1 min easy | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
This fartlek works in blocks. Four efforts of three minutes come first, then four of two minutes and finally four of one minute, all with one minute of easy running in between. The pace rises with each block, from half marathon effort to 10k effort to 5k effort, so the session gets faster as the efforts get shorter.
Warm up for 15 minutes with a few strides. Run the three minute efforts at half marathon effort, the two minute efforts at 10k effort and the one minute efforts at 5k effort. Keep the one minute recoveries at an easy jog, not a walk. Cool down for ten minutes. The first block should feel comfortable and the last one hard.
This is for advanced runners training for 5k to half marathon, in the build phase. It contains 24 minutes of faster running. Newer runners can try it with three efforts per block.
Tips
- Hold back in the first block, it is the longest.
- Count the efforts on the watch, the blocks change quickly.
- Keep the recoveries at a jog so the rhythm stays continuous.
Good for5k10kHalf marathon
Season phaseBuild