Fartlek
Strides Finisher
Eight relaxed strides to sharpen form.
Main set: 8 × (20 s @ 90% + 1 min @ 35%)
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 4 min @ 30% + 45 s rest | Easy jog, loosen up |
| Strides | 8 × (20 s @ 90% + 1 min @ 35%) | 20s stride, 60s easy |
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.
- 35% Easy. Relaxed jog, easy to chat.
- 90% Very hard. A word or two, tops.
Pete's tip
Run eight smooth 20-second pickups at a fast-but-relaxed effort, easy jog between. Light feet, tall posture, quick turnover.
Pete, Fartlek's AI coach
What it trains
Speed. Improve your pace and explosiveness.