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. We’ve pulled the essentials 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, fartleks keep you moving the whole time. Curious about more structure? Explore Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Rate your effort by feel, not the clock:
  • Moderate – 4‑5/10 effort (≈ half‑marathon pace).
  • Moderate‑hard – 6‑7/10 effort (≈ 10K pace). This zone builds race-specific endurance. 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 (≈ 5K pace). This is where you develop top-end speed. Explore Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time for more 5K workouts.
• No full stops between effort shifts—keep moving the entire time.
• You can switch paces using landmarks or lap counts if distance cues work better for you.
• The full session, warmup through cooldown, runs 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 this sequence 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 and feel the race-day confidence it builds. Adjust the paces to match your training zones in the Pacing app. Stay consistent, enjoy the work, and watch The Running Channel’s full video for all the coaching details. Happy running

References

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