Fartlek
Split-Second Ladder
100-200-300m fast, twice; finish with strides.
Main set: 2 × (100 m @ 90% + 30 s @ 30% + 200 m @ 80% + 30 s @ 30% + 300 m @ 70% + 45 s @ 30%) · 4 × (10 s @ 90% + 20 s @ 30%)
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 4 min @ 30% + 45 s rest | Easy jog, prep strides |
| 100-200-300 up | 2 × (100 m @ 90% + 30 s @ 30% + 200 m @ 80% + 30 s @ 30% + 300 m @ 70% + 45 s @ 30%) | Up the ladder, float |
| 10s strides | 4 × (10 s @ 90% + 20 s @ 30%) | Snappy finishes |
Times for distance reps assume a 6:00/km pace.
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.
- 70% Moderately hard. Short sentences only.
- 80% Hard. A few words at a time.
- 90% Very hard. A word or two, tops.
Pete's tip
Climb fast through 100-200-300m with easy floats between. Close with four quick strides: snappy, light, smooth form.
Pete, Fartlek's AI coach
What it trains
Speed. Improve your pace and explosiveness.