Mona Fartlek Session

The “Mona Fartlek” is a fantastic workout that can be adapted to all training abilities. The session takes its name from Australian Distance Runner, Steve Moneghetti.

The total workout time is 20 minutes. It is efficient and versatile: it can be done anywhere and you can make it as hard or an easy as you need/want it to be.

The session itself, like all Fartleks, is comprised of ‘hard‘ and ‘float” periods of running. In this particular run, you will complete equal time for the hard intervals and float (recovery) intervals.

The Mona Fartlek looks like this:

  • 2 x 90 seconds hard with a 90-second float;
  • 4 x 60 seconds hard with a 60-second float;
  • 4 x 30 seconds hard with a 30-second float;
  • 4 x 15 seconds hard with a 15-second float.

Start at 5K pace/effort for the 90-second reps and try to up the intensity a bit as the reps get shorter. The real trick with this workout is not to back off too much on the “recovery” floats. The floats should be steady jog, rather than a slow jog.

Remember equal recovery period after hard running.

Warm up and warm down as per usual, 10-15 minutes @ Easy Pace.