Tempo
Stamina Pyramid 4–5–6–5–4
Climb, peak, descend.
Main set: 4 min @ 60% + 1 min @ 30% + 5 min @ 60% + 1 min @ 30% + 6 min @ 70% + 1 min @ 30% + 5 min @ 60% + 1 min @ 30% + 4 min @ 60%
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 2 min @ 30% + 2 min @ 40% + 2 min @ 50% + 1 min rest | Smooth jog with steady pickups |
| Tempo pyramid | 4 min @ 60% + 1 min @ 30% + 5 min @ 60% + 1 min @ 30% + 6 min @ 70% + 1 min @ 30% + 5 min @ 60% + 1 min @ 30% + 4 min @ 60% | Build up, smooth down |
| 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.
- 70% Moderately hard. Short sentences only.
Pete's tip
Settle into steady tempo, touch harder at the peak, then smooth back down. Breathe rhythmically, stay tall, finish composed.
Pete, Fartlek's AI coach
What it trains
Stamina. Maintain intensity over sustained efforts.