Fartlek
Stoplight Play
Playful color-gear run
Main set: 4 × (45 s @ 40% + 30 s @ 50% + 20 s @ 60% + 45 s @ 30%) · 1 min 30 s @ 40%
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 4 min @ 30% + 45 s rest | Easy jog, relax shoulders |
| Stoplight cycles | 4 × (45 s @ 40% + 30 s @ 50% + 20 s @ 60% + 45 s @ 30%) | Green→Yellow→Red, then float easy |
| Smile jog | 1 min 30 s @ 40% | Finish easy, tall |
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
Flow through easy to moderate gears, then float back down. Keep it bouncy with loose jaw, finish fresh with a grin.
Pete, Fartlek's AI coach
What it trains
Fun. Enjoy varied, playful running.