Running · Fartlek
MONA FARTLEK
2×90 s · 4×60 s · 4×30 s · 4×15 s hard, equal floats — 20 min
THE STORY
Named after Australian Olympic marathoner Steve Moneghetti: 2 × 90 s, 4 × 60 s, 4 × 30 s and 4 × 15 s hard, each followed by a 'float' of the same length — steady running, not a jog.
Sources
- Workout of the Week: The Mona Fartlek — The Morning Shakeout, 2023
WHAT IT TRAINS
Speed endurance and lactate clearance. Because the floats are steady running rather than recovery, the whole 20 minutes stays honest.
WHO IT'S FOR
5K to marathon runners. A great early-season session and a regular benchmark — compare your total distance each time.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 022 × (90 s hard, 90 s float).
- 034 × (60 s hard, 60 s float).
- 044 × (30 s hard, 30 s float).
- 054 × (15 s hard, 15 s float). That's 20 minutes, non-stop.
- 06Cool down 10–15 minutes easy.
SCALED VERSION
Make the floats a true jog, and run the hard parts at 10K effort rather than 5K effort.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.
THE WORKOUT, STEP BY STEP
RUNNING47min
Mona Fartlek
2×90 s · 4×60 s · 4×30 s · 4×15 s hard, equal floats — 20 min · Inspired by Steve Moneghetti. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/mona-fartlek
WARMUP15 min
easy
INTERVAL1m 30s
hard
RECOVERY1m 30s
float: steady running, not a jog
INTERVAL1 min
hard
RECOVERY1 min
float: steady running, not a jog
INTERVAL30 sec
hard
RECOVERY30 sec
float: steady running, not a jog
INTERVAL15 sec
hard
RECOVERY15 sec
float: steady running, not a jog
COOLDOWN12 min
easy
RELATED WORKOUTS
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Billat 30/30s
16–20 × (30 s at vVO2max / 30 s easy)
45 minInspired by Véronique Billat - RunningFartlekDifficulty 3 of 5 — Hard
Kipchoge 25 × 1 min
25 × 1 min fast / 1 min easy
1 h 10Inspired by Eliud Kipchoge
NOT HERE? DESCRIBE IT.
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