Long Run
Negative Split Long Run
Each segment faster than the last
Main set: 10 min @ 60% · 10 min @ 70% · 10 min @ 80% · 3 min @ 85%
The workout
| Block | What to run | Cue |
|---|---|---|
| Easy start | 15 min @ 50% | Relaxed, conversational |
| Build phase | 10 min @ 60% | Lift rhythm slightly |
| Tempo lift | 10 min @ 70% | Controlled push |
| Strong finish | 10 min @ 80% | Race-pace feel |
| Final kick | 3 min @ 85% | Empty the tank |
| Cool-down | 7 min @ 30% | Easy jog, celebrate |
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.
- 50% Comfortable. Easy running, full sentences.
- 60% Steady. Still chatty, breathing deeper.
- 70% Moderately hard. Short sentences only.
- 80% Hard. A few words at a time.
- 85% Very hard. A word or two, tops.
Pete's tip
Start patient and relaxed, then build through each segment. Finish faster than you started. This teaches race discipline and builds mental strength.
Pete, Fartlek's AI coach
What it trains
Endurance. Extend your distance and aerobic capacity.