pyramid fartlek

Fartlek? What’s not to love? This isn’t a traditional fartlek in that it is structured, where a fartlek would ordinarily be very spontaneous. But for people like me who can’t handle spontaneity in their runs, this is a great one! It’s also great if you struggle with the constant pace of a tempo run because this will give you the same training benefit but it has built in recovery periods.

You run each interval (in minutes) fast and then you have a jogging recovery for 1 minute between each interval. So it would be:

2:00 Fast

1:00 Recovery

3:00 Fast

1:00 Recovery

4:00 Fast

1:00 Recovery

6:00 Fast

1:00 Recovery

4:00 Fast

1:00 Recovery

3:00 Fast

1:00 Recovery

2:00 Fast

1:00 Recovery

 

So it will take you a total of 31:00 to complete.

Ideally you want the fast intervals to be faster in the shorter intervals than they would be in the longer intervals – you are aiming for something that you are going to be able to sustain for the whole interview and have a jogging recovery, rather than a walking recovery. This can take awhile to adjust to and figure out what your pace should be.

If you are newer to running – you can use an interval like (2,3,4,3,2) until you build up your endurance a bit more.

Running coaching is available through our Far and Fast programs, or you can sign up for one of our custom plans.

“I like what running does for me, even when I’m not running.”

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Zoey Dowling

Written by: Zoey Dowling

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