Tempo
Progressive Aerobic
Start easy, build smoothly, finish strong but relaxed.
Main set: 3 min @ 40% + 45 s @ 30% + 3 min @ 50% + 45 s @ 30% + 2 min @ 60%
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 5 min @ 30% + 45 s rest | Very easy jog, breathing calm and conversational. |
| 3-3-2 steps | 3 min @ 40% + 45 s @ 30% + 3 min @ 50% + 45 s @ 30% + 2 min @ 60% | Build effort, stay smooth |
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.
Pete's tip
Start easy then build through moderate to strong. Keep breathing deep and steady with a relaxed stride. Finish feeling strong, not drained.
Pete, Fartlek's AI coach
What it trains
Endurance. Extend your distance and aerobic capacity.