Pre-Race Fartlek Sharpener
Workout - Pre-Race Fartlek Sharpener
- 10min @ 7'00''/km
- 5 lots of:
- 2min @ 4'00''/km
- 2min @ 8'00''/km
- 5 lots of:
- 120m @ 5'00''/km
- 30s rest
- 5min @ 7'00''/km
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Intro
A breakdown of “Amsterdam Marathon Final Preparations: Fartlek + Fueling” by Seth James DeMoor. Here are the takeaways so you can run this workout. The full video has the rest.
Key points
- A short, low-volume fartlek during taper keeps legs sharp. The point is quick leg turnover.
- Pick one bottle colour and mark it with tape (green on green) to cut mental load at aid stations.
- Rain is likely, so training in wet weather pays off on race day.
- After lighter days of travel and recovery, a quick leg-loosener restores race-day confidence.
Workout
Baby fartlek (2 min on / 2 min off):
- Warm-up: 10-15 minutes easy jog.
- Main set: 4-6 reps of 2 minutes slightly quicker than race pace (around 5:30/mi if you’re targeting a 3:45 finish), with 2 minutes easy between.
- Finish with 4-6 strides of 120-130 meters, sharp and quick.
Later he bumped the intensity to 3 min on / 2 min off for the same number of reps. Adjust to feel.
Practical tips
- Hydration: pick one bottle colour and mark with tape so there’s no guesswork at aid stations.
- Leg activation: a short fartlek the day before keeps legs responsive without fatigue.
- Rain readiness: wear a lightweight, water-resistant jacket and log some miles on slippery surfaces beforehand.
Closing note
Run this fartlek today and dial paces in the Pacing app to your marathon target.