Seth's Beginner Fartlek
Workout - Seth's Beginner Fartlek
- 10min @ 6'00''/km
- 5 lots of:
- 2min @ 4'45''/km
- 3min rest
- 7min @ 6'00''/km
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Seth James DeMoor’s “Racing Tom Cruise, Running Jackets, & On Cloudsurfer Thumb Test” shares a solid workout you can tackle today. We’ve pulled out the essential takeaways below, and you can always watch the full video for complete details.
Key Points:
- Seth demonstrates a fartlek (speed-play) workout—an excellent choice for runners looking to add speed variation to their easy runs. Interested in the science behind interval work? Check out Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- The structure is straightforward: 2 minutes at a comfortably hard, non-talking (tempo) pace, then 3 minutes easy/recovery.
- It’s simple to time on a watch and adjusts naturally as your fitness climbs.
- For mountain work, Seth points to Colorado’s “runnable 14ers”—Bierstadt, Grays, and Tories (≈13 mi total) or the Belford-Oxford loop (≈8 mi)—both offering scenic, altitude-friendly routes.
- Bring light, packable outerwear that squashes down small enough for a backpack.
Workout Example:
- Warm-up for 5–10 minutes at an easy jog.
- Do this 4–6 times:
- 2 min @ tempo pace (just below race-pace; conversation isn’t possible).
- 3 min easy (recovery jog or walk).
- Finish with a 5–10 minute easy cool-down.
- Time varies: 20 minutes for 4 repeats, 30 minutes for 6. Add more repeats as you get stronger. Building endurance over time sets you up for longer distances—see our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance guide for more structured approaches.
Practical Tips:
- Set a timer on your watch or phone for 2 min and 3 min intervals—the pattern sticks in your head.
- If tempo work is new, aim for a pace that’s “hard yet doable”—roughly 80-85% of your max heart rate. This intensity builds stamina for shorter races; it’s also a key component for anyone wanting to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Start with the easier 14ers and work up to higher elevations as you build strength.
- Find a lightweight, breathable jacket that packs small. You’ll stay warm on hills without hauling extra weight.
Closing Note: Try this 2-on / 3-off fartlek soon and adjust the paces in your Pacing app to fit your current fitness. Have fun out there, be smart, and enjoy the miles ahead.
This is a summary of Seth James DeMoor’s video. The full episode has more insights and gear details worth checking out.