Fartlek
Fartlek Game 2–1–1–2
Playful duration mix.
Main set: 2 × (2 min @ 80% + 1 min @ 60% + 1 min @ 80% + 1 min @ 60% + 1 min @ 80% + 1 min @ 60% + 2 min @ 80% + 1 min 30 s @ 60%)
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 3 min @ 30% + 1 min 30 s @ 40% + 30 s @ 50% + 1 min rest | Easy jog, add bounce |
| Game pattern | 2 × (2 min @ 80% + 1 min @ 60% + 1 min @ 80% + 1 min @ 60% + 1 min @ 80% + 1 min @ 60% + 2 min @ 80% + 1 min 30 s @ 60%) | Play 2-1-1-2 flow |
| Cool-down | 2 min @ 30% | Ease down, breathe |
How each effort should feel
Efforts are a percentage of your all-out effort, set by feel (RPE), not by pace. From Fartlek's effort guide:
- 30% Very easy. Walking pace or the gentlest jog.
- 40% Easy. Relaxed jog, easy to chat.
- 50% Comfortable. Easy running, full sentences.
- 60% Steady. Still chatty, breathing deeper.
- 80% Hard. A few words at a time.
Pete's tip
Let pace feel natural. Flow between stronger work and easy floats like chasing landmarks: smooth shifts, relaxed shoulders, easy smile.
Pete, Fartlek's AI coach
What it trains
Fun. Enjoy varied, playful running.