Speed Fartlek 3 Sets of 5 x 20 s
Three sets of five 20 second efforts at mile pace with 40 second jogs and 3 minutes easy between sets, to sharpen leg speed for 5k and mile races.
- Duration
- 46 min
- Distance
- 8.3 kmestimated
- Effort
- 52
- Level
- Intermediate
- Focus zone
- Anaerobic
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 |
| 5 ×Repeat these steps | |||
| 2.1 | IntervalAnaerobic 20 s fast, relaxed form | 20 s | 115-120% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Jog 40 s | 40 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | RecoveryRecovery Easy 3 min between sets | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic 20 s fast, relaxed form | 20 s | 115-120% threshold pace92-100% HRmax113-130% FTP |
| 4.2 | RecoveryRecovery Jog 40 s | 40 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | RecoveryRecovery Easy 3 min between sets | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 6.1 | IntervalAnaerobic 20 s fast, relaxed form | 20 s | 115-120% threshold pace92-100% HRmax113-130% FTP |
| 6.2 | RecoveryRecovery Jog 40 s | 40 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 7 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Short, fast efforts improve running economy and make race pace feel more relaxed. This fartlek groups them into three sets of five 20 second efforts at about mile pace, with 40 seconds of easy jogging between efforts and three minutes between sets. The total fast running is only five minutes, so quality stays high.
Warm up for 15 minutes with a few strides. Run each 20 second effort fast and relaxed, with quick steps and loose shoulders, then jog for 40 seconds. After five efforts, jog three minutes. Complete three sets and cool down for ten minutes. These are not all-out sprints. Stay at a speed where your form holds up until the last effort.
This suits intermediate runners preparing for 5k races or the mile, and longer distance runners who want to keep some speed. Run it on a flat path, a track or grass.
Tips
- Think quick and light, not hard and heavy.
- Keep the jogs truly easy so each effort stays fast.
- Wear shoes you are used to running fast in.
Good for5kMile10k
Season phaseBuildPeak