Race Surge Fartlek
Workout - Race Surge Fartlek
- 0.0mi @ 9'00''/mi
- 4 lots of:
- 100m @ 5'00''/mi
- 10 lots of:
- 2min @ 6'25''/mi
- 2min @ 10'00''/mi
- 0.0mi @ 9'00''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
Curious about fartlek workouts? We’ve pulled the essentials from Matthew Choi’s What Is a Fartlek Workout? | New Running Workouts so you can jump into one right away. Watch the full video for more.
Key points
- Fartlek means “speed play”. You switch between hard efforts and recovery jogs to build aerobic capacity and pace.
- Matthew’s marathon training follows an 80/20 split: 80% of mileage stays easy, 20% goes to focused speed.
- Repeated cycles of fast and slow work train you to recover between surges, useful on race day.
- Effort matters more than pace. Run hard sections with purpose but keep them manageable, and recover fully.
Workout example
- Warm-up: 2 mi easy plus a few 100 m strides.
- Main set: 10 x (2 min fast plus 2 min easy jog)
- Hard pace: around 6:10-6:40 min/mi (goal marathon speed).
- Easy jog: conversational recovery pace.
- Main set: about 40 min.
- Cool-down: 2 mi easy jog.
Closing note
Try this fartlek on your next speed day and dial paces in the Pacing app to your zones.