FOD Runner's Undulating Fartlek

Aug 13, 2025

Workout - FOD Runner's Undulating Fartlek

15min @ 10'00''/mi
12 lots of:
- 1min @ 5'00''/mi
- 1min rest
12min @ 12'00''/mi

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Intro

Here’s a summary of FIRST PERSON VIEW Workout In The NIKE ZoomX STREAKFLY - FAST Undulating FARTLEK WORKOUT from The FOD Runner. A no-frills trail fartlek you can run today. Watch the full video for context.

Key points

Undulating fartlek: alternate 1-min hard pushes on rolling trail with short hills and roughly equal recovery.
Effort first. The coach ignores the watch and uses perceived effort.
Distance per rep: each hard interval covers around 0.18 to 0.20 mi (around 300 to 320 m), about 5:01 min/mi pace for the 1-min push.
Total work: after a 1.8-mi warm-up, target 10 to 15 min of hard/easy alternations (around 10 to 12 intervals).
Let your legs move freely on hills, relax on descents, and watch your breathing over numbers.

Workout example

Warm-up: 1.8 mi easy on flat or compact trail.
Main set, 10 to 12 reps:
- Hard: 1 min effort (around 0.18 to 0.20 mi) on a hill or undulating section. Push until you can’t sustain it.
- Recovery: 1 min easy jog or walk back to the start of the next hill.
Cool-down: easy jog back, or a short 0.5-mi easy run.

Adjust interval length or reps to your fitness. In the Pacing app, set both hard and easy segments to around 1 min and cycle through.

Closing note

Try this undulating fartlek this week. Dial in by feel and fine-tune intervals in the Pacing app.

References

FIRST PERSON VIEW Workout In The NIKE ZoomX STREAKFLY - FAST Undulating FARTLEK WORKOUT | FOD Runner - YouTube (YouTube Video)