Session #1 Mona Fartlek

653248-steve-moneghettiNamed after the legendary Steve Moneghetti, this is ideal year round for anyone from 5,000m up. The key is to maintain good running form as the speed increases. Try to avoid fading in the second half of the session and make sure you maintain a steady pace in the floats. The fitter you are, the quicker your floats should be, but ensure you are still substantially changing pace for the intervals.

Session: 2 x 90sec, 4 x 60sec, 4 x 30sec, 4 x 15sec. Continuous running.

Total Duration: 20mins including recoveries

*Recoveries are floats of the same duration as the effort prior. EG after the 90sec reps you continue with a float for 90sec before the next effort starts. Finish the session with a 30sec float. The efforts should be increasingly quicker as the durations get shorter.


Elite: 6km+
Serious: 5.5km+
Club: 5km+

Elite: 5.5km+
Serious: 5km+
Club: 4.5km+

2 thoughts on “Session #1 Mona Fartlek

  • 9 January 2014 at 1:13 pm

    I do this session often when training my speed/lactic levels. Only difference is an added set 45sec x 3, which Brendan Davies showed my early on when he started coaching me. If I can get over 7km I’m happy, I think a good session is pushing 7.5km, it wrecks you quite quickly though.

  • 9 January 2014 at 4:33 pm

    We’ve heard of some ultra guys doing 2 x Mona fartlek! Crazy…but probably makes sense if the goal is to race 60km+

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