Treadmill Fartlek 5 x 2 min and 6 x 30 s
A treadmill fartlek with five 2 minute efforts at 10k pace and six 30 second bursts at 3k pace, a structured way to break up an indoor run.
- Duration
- 42 min
- Distance
- 7.8 kmestimated
- Effort
- 50
- Level
- Intermediate
- Focus zone
- Threshold
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-upRecovery Walk, then jog, 1% incline | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 ×Repeat these steps | |||
| 2.1 | IntervalThreshold 2 min at 10k pace | 2 min | 102-104% threshold pace88-92% HRmax95-101% FTP |
| 2.2 | RecoveryRecovery Easy jog 1 min | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | RecoveryRecovery Jog 3 min | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalVO2max 30 s at 3k pace | 30 s | 109-112% threshold pace92-98% HRmax104-112% FTP |
| 4.2 | RecoveryRecovery Easy 30 s | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | Cool-downRecovery Easy jog | 8 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
On a treadmill, fartlek becomes a game with the speed buttons. This session has two parts. First come five efforts of two minutes at 10k pace with one minute of easy jogging after each. After a three minute jog, six short bursts of 30 seconds at 3k pace follow, with 30 seconds easy between them. The second part feels quick, but it is short enough to run with good form.
Walk and jog for ten minutes at 1 percent incline to warm up. Decide on the speed for each part before you start, so the changes take only a few button presses. Keep the incline at 1 percent throughout. Cool down with eight minutes of easy jogging.
This suits intermediate runners who train indoors in winter. It adds about 13 minutes of quality running to a 42 minute session and works as a lighter alternative to track intervals.
Tips
- Use the quick speed keys if your treadmill has them.
- Look ahead rather than down at the display.
- Keep water and a towel within reach before you start.
Good for5k10kIndoor
Season phaseBuild