Fartlek

Mona Fartlek (Steady Close)

Classic Mona with steady close

49 min · Fartlek · Stamina

Main set: 2 × (1 min 30 s @ 80% + 1 min 30 s @ 50%) · 4 × (1 min @ 90% + 1 min @ 50%) · 4 × (30 s @ 90% + 30 s @ 50%) · 4 × (15 s @ 100% + 15 s @ 60%) · 10 min @ 80%

Open in Fartlek

About this workout

Australian marathoner Steve Moneghetti and his coach Chris Wardlaw made this 20-minute session famous, and Moneghetti ran it every Tuesday. It is 2 × 90 seconds, 4 × 60, 4 × 30 and 4 × 15, each rep followed by a "float" of the same length that stays a steady run, not a jog. Moneghetti described straddling his threshold, with reps only a little faster than the floats.

Fartlek's version keeps the 20-minute pattern with a bigger contrast between reps and floats, then adds a 10-minute steady close. The Mona and fast floats.

The workout

Block	What to run	Cue
Warm-up	5 min @ 30% + 3 min @ 40% + 3 × (20 s @ 60% + 40 s @ 30%) + 1 min rest	Easy flow, gentle build; three short pickups, float between, then settle
Mona 90s	2 × (1 min 30 s @ 80% + 1 min 30 s @ 50%)	90 on / 90 float
Mona 60s	4 × (1 min @ 90% + 1 min @ 50%)	60 on / 60 float
Mona 30s	4 × (30 s @ 90% + 30 s @ 50%)	30 on / 30 float
Mona 15s	4 × (15 s @ 100% + 15 s @ 60%)	15 on / 15 float
Steady close	10 min @ 80%	Hold smooth tempo
Cool-down	7 min @ 60%	Unwind, deep breaths

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.
90% Very hard. A word or two, tops.
100% All out. Nothing left in the tank.

Pete's tip

Fast-float rhythm through descending intervals, staying tall with quick rhythm. Finish with calm steady running to lock stamina without strain.

Pete, Fartlek's AI coach

What it trains

Stamina. Maintain intensity over sustained efforts.