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

This summarizes FIRST PERSON VIEW Workout In The NIKE ZoomX STREAKFLY - FAST Undulating FARTLEK WORKOUT from The FOD Runner. It’s a no-frills trail fartlek you can attempt immediately. The full video offers more details and useful context.

Key Points

Undulating fartlek: Alternate between 1‑minute hard pushes on rolling trail with short hills and roughly equal recovery time.
Effort‑first mindset: The coach ignores the watch, letting perceived effort drive each repeat instead.
Distance per rep: Each hard interval covers roughly 0.18–0.20 mi (≈300‑320 m), translating to about a 5:01 min/mi pace for that 1‑minute push.
Total work: After a 1.8‑mi warm‑up, target 10–15 minutes of hard/easy alternations (approximately 10–12 intervals).
Practical tip: Let your legs move freely on the hills, relax on descents, and pay attention to your breathing rather than numbers.

Workout Example

Warm‑up – 1.8 mi easy on flat/compact trail.
Main set – Repeat the following for 10–12 reps:
- Hard: 1 minute effort (≈0.18–0.20 mi) on any hill or undulating section. Push the pace until you feel you can’t sustain it any longer.
- Recovery: 1 minute easy jog or walk back to the start of the next hill. Use this time to catch your breath and reset effort.
Cool‑down – Easy jog back to the start or a short 0.5‑mi easy run.

Modify the interval length or reps as needed to suit your fitness level. Using the Pacing app, set both the “hard” and “easy” segments to ~1 min, then cycle through.

Closing Note

Test out this undulating fartlek this week – dial in on the feel of the effort rather than the numbers, and fine-tune the intervals to match your own paces via the Pacing app. You’ll build strength in your legs, speed, and trail confidence. Happy running! 🚀

References

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