Easier version
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FartlekRPE 8.3Hard★★★★☆
ALTERNATING EFFORT FARTLEK (LONG)
Complex fartlek with rotating 3-minute/2-minute/1-minute hard surges separated by equal easy recovery.
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Build mental toughness through varied effort durations, improve lactate clearance, and develop race-specific surging ability.
Workout Overview
Duration
1h 30m
Distance
18km
Intensity
8.3/10
Target Race
10K
Terrain
any
Difficulty
★★★★☆
Tags
fartlekvaried effortsmental toughnesssurge training
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 37
18% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 2 of 37
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 3 of 37
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 4 of 37
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 5 of 37
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 6 of 37
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 7 of 37
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 8 of 37
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 9 of 37
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 10 of 37
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 11 of 37
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 12 of 37
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 13 of 37
2% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration2m
“Threshold effort”
Segment 14 of 37
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 15 of 37
1% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration2m
“Threshold effort”
Segment 16 of 37
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 17 of 37
1% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration2m
“Threshold effort”
Segment 18 of 37
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 19 of 37
1% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration2m
“Threshold effort”
Segment 20 of 37
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 21 of 37
1% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration2m
“Threshold effort”
Segment 22 of 37
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 23 of 37
1% of workout
Threshold
Training ZoneThreshold
Effort Level
7/10
Duration2m
“Threshold effort”
Segment 24 of 37
2% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 25 of 37
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 26 of 37
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 27 of 37
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 28 of 37
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 29 of 37
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 30 of 37
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 31 of 37
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 32 of 37
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 33 of 37
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 34 of 37
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 35 of 37
1% of workout
5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 36 of 37
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 37 of 37
12% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:24
Training Purpose
Build mental toughness through varied effort durations, improve lactate clearance, and develop race-specific surging ability.
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
Alternating Effort Fartlek
Complex fartlek with rotating 3-minute/2-minute/1-minute hard surges separated by equal easy recovery.
Alternating Effort Fartlek
Repeat 1x: Complex fartlek with rotating 3-minute/2-minute/1-minute hard surges separated by equal easy recovery.
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.