Run Session

Friday Fartlek Run – Mona Fartlek

This is the perfect session to include after a base-building phase of training when you are starting to include speed work. Speed work is an important training session for all runners, as well as triathletes, to make you faster.

Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.

Mona Fartlek

  • 10min Level II WU;
  • 2x 90sec FAST Level V, 90sec Float Level II RI;
  • 4x 60sec FAST Level V, 60sec Float Level II RI;
  • 4x 30sec FAST Level V, 30sec Float Level II RI;
  • 4x 15sec FAST Level V, 15sec Float Level II RI;
  • 10min Level II CD;
  • 10min Stretching

The warm-up (WU) should be done at an intensity that is steady but not overconsuming at Level II for ten minutes.

The main sets are made up of a number of short reps with a light float in between of the same duration.

The first one is made up of two reps of 90 seconds duration at Level V, with a 90-second float at Level II for your Rest Interval (RI).

The second set is made up of four 60-second repeats at Level V, with a 60-second float at Level II for your Rest Interval (RI).

The third set is made up of four 30 seconds repeats at Level V, with a 30-second float at Level II for your Rest Interval (RI).

The final set is made up of four 15-second repeats at Level V, with a 15-second float at Level II for your Rest Interval (RI).

The Cool Down (CD) is at a low-intensity jogging (Level II) for a minimum of ten minutes.

Finish with 10 minutes of stretching to assist with the recovery.

Fartlek Run

Here is a Heart Rate (HR) (red line) and Pace (green line) from one of my clients completing this session.

This session is credited to Steve Moneghetti, an Australian runner, who won medals at the Commonwealth Games in 1986, 1990, 1994, and 1998. His first marathon was at the Edinburgh Commonwealth Games where he won the bronze medal. He is still the record holder for Sydney’s City to Surf run which he set 25 years ago.

He holds PBs of:

  • 5,000m – 13:25.77
  • 10,000m – 27:47.69
  • Half Marathon – 1:00:27
  • Marathon – 2:08:16

Here is a Strava link for when I’ve done this session:

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at and 021 348 729.

Share this post so your friends can benefit as well.

Download the Garmin (.FIT) and Zwift (.ZWO) files for this workout for FREE


Get my Faster 5km 6 Week Challenge with 25% off

6 weeks of training is all you need to do to smash your current 5km time significantly. On the average following, in this programme runners improve by 2 minutes and 51 seconds (7.5%) in the first month.

Some people have improved by more than 5 minutes following this programme!!!

Designed for Runners of ALL abilities who are wanting to run a 5km qwiker, the primary goal of this training plan is to make you FASTER. Chose the programme based on your ability. This programme is for runners that are comfortable running for greater than 60 minutes and want two run sessions per week.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), and DipSportsStudies this plan encapsulates my passion for the sport, my experience from competing and coaching in many running events over the last 28 years.

Lasting 6 weeks long this programme can start anytime. Each week includes 3 runs and a stretching session. Although not essential, I recommend using a heart rate monitor in conjunction with a GPS watch (such as a Garmin).

When purchasing use the discount code “web25” to claim your 25% discount.

Prior to using this plan, you should be able to run for greater than 60 minutes.

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing-related questions.

When purchasing use the discount code “web25” to claim your 25% discount.