Pre-Race Fartlek Sharpener
Workout - Pre-Race Fartlek Sharpener
- 10min @ 7'00''/km
- 5 lots of:
- 2min @ 4'00''/km
- 2min @ 8'00''/km
- 5 lots of:
- 120m @ 5'00''/km
- 30s rest
- 5min @ 7'00''/km
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Intro
Here’s a breakdown of Amsterdam Marathon Final Preparations: Fartlek + Fueling by Seth James DeMoor. The video offers solid insight—we’ll walk you through the key takeaways so you can implement this workout straight away. The full video has additional context worth your time.
Key Points
- Keep your legs sharp during taper with a brief, low-volume fartlek—the key is maintaining quick leg turnover.
- Pick one bottle color and mark it with tape (green on green, for example) to cut down on mental load when you hit the aid stations.
- Rain’s likely, so running in wet weather during training pays off—you’ll be more at ease come race day.
- After some lighter days spent traveling and recovering, a quick leg-loosening run gives you back that race-day confidence.
Workout Example
Baby Fartlek (2 min on / 2 min off)
- Warm-up with 10–15 minutes of easy jogging.
- Main set: Do 4–6 repeats of 2 minutes at a pace slightly quicker than race pace (aim for ~5:30/mi if you’re targeting a 3:45 finish) with 2 minutes of easy running between efforts.
- Wrap up with 4–6 strides of 120–130 meters, focusing on sharp, quick movements.
Later on, he turned up the intensity to 3 min on / 2 min off for the same number of repeats—feel free to dial in what works best for how your body feels.
Practical Tips
- Hydration made easy: Choose one bottle color and mark it with tape so there’s zero guesswork at aid stations.
- Leg activation: A short fartlek session the day before race day keeps your legs responsive and ready without adding fatigue.
- Rain readiness: If wet weather’s forecast, wear a lightweight, water-resistant jacket and log some miles on slippery surfaces beforehand.
Closing Note
Try this fartlek today and dial in the paces in the Pacing app to match your own marathon target. Stick with simple nutrition, stay relaxed, and show up at the Amsterdam start feeling sharp and prepared. You’ve got this.