In a recent search for some good training sessions I could fit into a lunchtime run, I came across the Moneghetti Fartlek. Steve Moneghetti is one of Australian’s greatest marathon runners and has represented the country at several Olympic Games. His simple fartlek training session works on time only, so you won’t need to map out a distance or use the track. It’s straightforward but with a warm up and cool down makes a tough half hour session if you push yourself (especially while dodging crowds along London’s Southbank - speed, agility and quickness all in one…)
- Run two sets of 90 seconds hard (little bit harder than 5km pace), 90 seconds easy (just above a jog).
- Run four sets of 60 seconds hard, 60 seconds easy.
- Run four sets of 30 seconds hard, 30 seconds easy.
- Run four sets of 15 seconds hard, 15 seconds easy.
If you want a challenge, try run the sets uphill or cross country. Happy running!