Ben Parkes' Moose Fartlek

Workout - Ben Parkes' Moose Fartlek

• 12min @ 7'00''/km
• 5 lots of:
  • 1.0km @ 5'30''/km
  • 1min rest
• 7min @ 8'00''/km

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Intro: Ben Parkes’ video FIRST BIG SESSION BACK - DRILLS and RUNNING IN THE HEAT TIPS! Here’s everything you need to run the workout today.

Key points:

• Start with an 800 m easy jog, then gate open/close, leg swings, high-knees, butt-kicks, and Carioca drills.
• Main set, the Moose Fartlek: 1 km at 10k race pace (around 3:45/km) followed by 60 sec of easy walking. Repeat 4 to 5 times.
• In heat (around 33 C), back off to a comfortable 10k effort, around 90% of max.
• Heat tips: electrolytes 1 to 2 hours before, sip to thirst, run early or in shade, breathable and loose clothing, a sun hat, and consider a handheld water pack.

Workout example:

1. Warm-up (around 10 min): 800 m easy jog, then 2 x 30 sec each of gate open/close, leg swings, high-knees, butt-kicks, Carioca.
2. Moose Fartlek: 1 km at 10k pace (around 3:45/km) then 60 sec walk recovery. 4 to 5 reps.
3. Cool-down: 5 min easy jog or walk.

Closing note: Try this workout and adjust paces in the Pacing app.

References

• FIRST BIG SESSION BACK - DRILLS and RUNNING IN THE HEAT TIPS! - YouTube (YouTube Video)