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RunFartlek

Mona Fartlek

2×90 s · 4×60 s · 4×30 s · 4×15 s hard, equal floats — 20 min

Time
47 min
Hard
10:00
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard
Inspired by
Steve Moneghetti

What we typed

Warm up 15 min easy. 2 × (90 s hard, 90 s float). 4 × (60 s hard, 60 s float). 4 × (30 s hard, 30 s float). 4 × (15 s hard, 15 s float). Floats are steady running, not a jog. Cool down 12 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

10 steps

Warm up

easy

15 minZ2
2×1:30

Rep

hard

1m 30sZ4

Float

Steady running, not a jog

1m 30sZ1
4×1 min

Rep

hard

1 minZ4

Float

Steady running, not a jog

1 minZ1
4×30 s

Rep

hard

30 secZ5

Float

Steady running, not a jog

30 secZ1
4×15 s

Rep

hard

15 secZ5

Float

Steady running, not a jog

15 secZ1

Cool down

easy

12 minZ1

Targets that fit you. Every rep carries an effort cue — easy, hard, all-out — so it runs by feel at any fitness. Hills, strides and surges don't suit a pace target.

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

About this session

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.

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.

Sources 1
  1. Workout of the Week: The Mona Fartlek — The Morning Shakeout, 2023

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

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