Race Day Feel Fartlek

Workout - Race Day Feel Fartlek

• 10min @ 6'00''/km
• 1min @ 4'45''/km
• 1min @ 4'15''/km
• 1min @ 3'45''/km
• 2min @ 6'00''/km
• 2 lots of:
  • 7min @ 4'15''/km
  • 3min @ 6'00''/km
  • 3min @ 3'45''/km
  • 5min @ 6'00''/km
• 5min @ 6'00''/km

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Check out The Running Channel’s This Fartlek Will Get You Race Day Ready. The essentials are below so you can run this workout today. The video has the full coaching breakdown.

Key points:

• Fartlek (or “speed play”) is continuous running with pace swings. Unlike traditional intervals with structured recovery, you keep moving the whole time. For more structure, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Rate effort by feel, not the clock:
  • Moderate: 4-5/10 effort (around half-marathon pace).
  • Moderate-hard: 6-7/10 effort (around 10K pace). For more on 10K training, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
  • Hard: 8-9/10 effort (around 5K pace). For more 5K workouts, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• No full stops between effort shifts. Keep moving the whole time.
• Switch paces using landmarks or lap counts if distance cues work better.
• Full session, warm-up through cool-down, is 30-40 minutes.

Workout example:

1. Warm-up: 12 min easy jog plus drills and strides.
2. Build block (3 min total):
   • 1 min moderate.
   • 1 min moderate-hard.
   • 1 min hard.
   • Then 2 min easy jog recovery.
3. Main set, repeat once or twice:
   • 7 min at steady moderate-hard effort.
   • 3 min easy jog recovery.
   • 3 min hard effort.
   • 5 min easy jog recovery.
4. Cool-down: easy jog and stretching for about 5-10 minutes.

Tip: no timer handy? Use park benches, lamp posts, or lap markers as cues to shift pace.

Closing note: run this fartlek to build race-day confidence. Adjust paces to your training zones in the Pacing app. Watch The Running Channel’s full video for the coaching details.

References

• This Fartlek Will Get You Race Day Ready | Workout Of The Month - YouTube (YouTube Video)