Seth's Beginner Fartlek
Workout - Seth's Beginner Fartlek
- 10min @ 6'00''/km
- 5 lots of:
- 2min @ 4'45''/km
- 3min rest
- 7min @ 6'00''/km
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Seth James DeMoor’s “Racing Tom Cruise, Running Jackets, & On Cloudsurfer Thumb Test” has a solid workout you can run today. The essential takeaways are below. The full video has the rest.
Key points
- Seth runs a fartlek (speed play), good for adding speed to easy runs. For more on the science, see our interval training guide.
- The structure is simple: 2 minutes at comfortably hard tempo pace, 3 minutes easy.
- Easy to time on a watch and scales with fitness.
- For mountain work, Seth points to Colorado’s “runnable 14ers”: Bierstadt, Grays, and Tories (≈13 mi total) or the Belford-Oxford loop (≈8 mi).
- Bring a light, packable jacket that squashes small enough for a backpack.
Workout example
- Warm-up: 5-10 minutes easy jog.
- Do 4-6 times:
- 2 min at tempo pace (just below race pace, no conversation).
- 3 min easy (jog or walk).
- Cool-down: 5-10 minutes easy.
Time varies: 20 minutes for 4 repeats, 30 minutes for 6. Add more repeats as you get stronger. For more structured approaches to longer distances, see our 10K guide.
Practical tips
- Set a timer on your watch or phone for 2 min and 3 min intervals.
- If tempo is new, aim for “hard but doable”, around 80-85% of max HR. This intensity also helps with shorter races: see our 5K speed guide.
- Start with the easier 14ers and work up.
- A lightweight, breathable jacket that packs small keeps you warm on hills without weight.
Closing note Try this 2-on / 3-off fartlek and adjust paces in the Pacing app to your fitness.
A summary of Seth James DeMoor’s video. The full episode has more gear detail.