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! is definitely worth watching in full. This breakdown has everything you need to run the workout today.

Key Points:

• Start with an 800 m easy jog, then do gate‑open/close, leg swings, high‑knees, butt‑kicks, and Carioca drills—these mobilise your hips and legs.
• The main set is called a Moose Fartlek: 1 km at your 10 k race pace (≈ 3:45 / km) followed by 60 seconds of easy walking. Repeat 4–5 times.
• In heat (≈ 33 °C), back off to a comfortable 10 k effort and stay around 90 % of max effort.
• Heat tips: drink electrolytes 1–2 hours before, sip to thirst, run early or seek out shaded routes, wear breathable and slightly loose clothing, use a sun‑protective hat, and consider carrying a handheld water pack.

Workout Example:

1. Warm‑up (≈ 10 min) – 800 m easy jog, then 2 × 30 s each of gate open/close, leg swings, high‑knees, butt‑kicks, Carioca.
2. Moose Fartlek – 1 km @ 10 k pace (≈ 3:45 / km) → 60 s walk recovery. × 4 or 5.
3. Cool‑down – easy jog or walk for 5 min.

Closing Note: Try this workout, adjust the paces to match your training using the Pacing app, and you’ll get stronger and more heat-ready. 🚀

References

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