Fartlek running is ideal for those who want to get endurance running in, but simply don't have time to log in high mileage. The added intensity does not make up entirely for the loss in mileage, but training in this way sure does minimize the differences. The best example of this sort of Fartlek running is the Mona Fartlek, named for its inventor, Steve Moneghetti. It is copied below, along with an adaptation for a longer version.
From beginning to end, the Mona Fartlek takes 20 minutes to complete.
2 x 90 seconds hard w/a 90-second float
4 x 60 seconds hard w/a 60-second float
4 x 30 seconds hard w/a 30-second float
4 x 15 seconds hard w/a 15-second float.
The method here is to be at nearly full sprint speed for the hard sections: perhaps mile pace for the 90 second efforts, and perhaps a little faster for the 30 and 15 second efforts. The goal is to nearly sprint, but not strain. Then, on the "recovery" floats, you can't back off too much: the key is relaxed, but fast running to get as much recovery as possible in the two minutes, but still maintaining a good speed.
For longer distances, a 33 minute variation:
4 x 90secs@5-10km Pace w/a 90-second float
6 x 60secs@5-10km Pace w/a 60-second float
6 x 30secs@1600m Pace w/a 30-second float
6 x 15secs@800m Pace w/a 15-second float
Celebrate and share the beauty of the Mona Fartlek with this remarkable shirt!
DISCLAIMER:
Persons choosing to utilize these sessions do so at their own risk. You agree to assume the risks of such training, and further agree to hold harmless Fartlekers from any and all claims, suits, losses, and/or related causes of actions and damages, including, but not limited to, such claims that may result from my injury or death, accidental or otherwise, during or arising in any way from copying and/or implementing these session suggestions. These session concepts have been offered as ideas for training, and are not intended to be followed without the approval of your physician.