If you’re looking to add something different into your running routine, look no further than the Moneghetti Fartlek. Named after the famous Australian distance runner Steve Moneghetti (who owns an impressive marathon PB of 2:08:16), this workout is a fun way to inject some speed into your run. Although it was originally designed to be completed on the track, it can be done on any continuous loop. It is also highly adaptable to all ability levels, making it a great workout when you’re just getting back into training, as well as a good test of your fitness later in your program. Best of all, the session can be completed in under an hour, making it the perfect way to get in a good quality workout when you’re short on time.
As with any workout, you should begin the session with a warmup that is ideally at least 10 minutes long, and end the session with a cooldown of equal length. The main portion of the workout is as follows:
2 x 90 seconds effort / 90 seconds recovery between each interval
4 x 60 seconds effort / 60 seconds recovery between each interval
4 x 30 seconds effort / 30 seconds recovery between each interval
4 x 15 seconds effort / 15 seconds recovery between each interval
The goal for the workout is to run the ‘effort’ portions at your 5K pace and to progress to a faster pace as the intervals get shorter, if you’re able. It is during the recovery portion that you can adjust the workout to match your ability or change the workout from being speed-focused to acting as more of a broken tempo run. Recovery options are as follows.
Walking recovery: this will make the workout easier if you are a newer running or getting back into workouts after time off.
Easy jog recovery: this pace is still significantly slower than your interval pace, which makes it a good option if you need more recovery between hard efforts. Alternatively, you could use an easy jog as your recovery so that you have more in the tank to run the intervals at an even faster pace.
Race pace recovery: this means running at your marathon or half-marathon race pace. It should be quicker than an easy jog, and will up the intensity of the workout.
Moderate recovery: this pace should be only slightly slower than your interval speed, somewhere between 5K and 10K pace. By using this recovery method, you can turn the workout into a higher-intensity tempo run, or use it as a fitness test later on in your training.
As we said, this workout is a great option to spice up your running routine, no matter what your ability level is. We can’t guarantee it’ll turn you into a 2:08 marathoner, but it can help you bust out of a rut and inject a little fun into your training plan.