Easier version
short
Harder version
long
FartlekRPE 9.2Medium★★★☆☆

FARTLEK FUSION

Mixed time surges: 4-3-2-1 minutes with half-time 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: Non-sequential pattern prevents rhythm settling

Workout Overview

Duration
1h 0m
Distance
15km
Intensity
9.2/10
Target Race
10K
Terrain
any
Difficulty
★★★☆☆
Tags
fartlekvariednon-sequential

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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 26
21% of workout
4min Threshold
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Threshold effort”
Segment 2 of 26
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 3 of 26
3% of workout
4min Threshold
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Threshold effort”
Segment 4 of 26
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 5 of 26
3% of workout
4min Threshold
Training ZoneThreshold
Effort Level
7/10
Duration4m
“Threshold effort”
Segment 6 of 26
6% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration2m
“Easy recovery”
Segment 7 of 26
3% of workout
3min Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 8 of 26
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 9 of 26
2% of workout
3min Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 10 of 26
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 11 of 26
2% of workout
3min Threshold
Training ZoneThreshold
Effort Level
7/10
Duration3m
“Threshold effort”
Segment 12 of 26
4% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m 30s
“Easy recovery”
Segment 13 of 26
2% of workout
2min 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m
“5K pace effort”
Segment 14 of 26
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 15 of 26
1% of workout
2min 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m
“5K pace effort”
Segment 16 of 26
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 17 of 26
1% of workout
2min 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration2m
“5K pace effort”
Segment 18 of 26
3% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration1m
“Easy recovery”
Segment 19 of 26
1% of workout
1min 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 20 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
“Easy recovery”
Segment 21 of 26
1% of workout
1min 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 22 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
“Easy recovery”
Segment 23 of 26
1% of workout
1min 5K pace
Training ZoneVO2 Max
Effort Level
8/10
Duration1m
“5K pace effort”
Segment 24 of 26
1% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration30s
“Easy recovery”
Segment 25 of 26
1% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 26 of 26
14% of workout
0:00
0:15
0:30
0:45
1:00
1:10

Workout Structure

Complete breakdown with effort-based RPE color coding

Training Purpose

Non-sequential pattern prevents rhythm settling

1

Dynamic Warmup

Thorough warmup with easy running, dynamic drills, and strides

Effort Level
RPE 3
Light
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

4-Minute Intervals

3x 4-minute threshold efforts with 2-minute recovery

4-Minute Intervals
Repeat 3x: 3x 4-minute threshold efforts with 2-minute recovery
3
×
1
4min Threshold
RPE 7
Very Hard
Duration
4m
Effort Zone
Threshold

“Threshold effort”

2
Recovery
RPE 2
Easy
Duration
2m
Effort Zone
Recovery

“Easy recovery”

Notes
  • •Focus on maintaining consistent effort
  • •Use recovery periods wisely
3

3-Minute Intervals

3x 3-minute threshold efforts with 1.5-minute recovery

3-Minute Intervals
Repeat 3x: 3x 3-minute threshold efforts with 1.5-minute recovery
3
×
1
3min Threshold
RPE 7
Very Hard
Duration
3m
Effort Zone
Threshold

“Threshold effort”

2
Recovery
RPE 2
Easy
Duration
1m 30s
Effort Zone
Recovery

“Easy recovery”

Notes
  • •Focus on maintaining consistent effort
  • •Shorter intervals, same intensity
4

2-Minute Intervals

3x 2-minute VO2max efforts with 1-minute recovery

2-Minute Intervals
Repeat 3x: 3x 2-minute VO2max efforts with 1-minute recovery
3
×
1
2min 5K pace
RPE 8
Extremely Hard
Duration
2m
Effort Zone
VO2 Max

“5K pace effort”

2
Recovery
RPE 2
Easy
Duration
1m
Effort Zone
Recovery

“Easy recovery”

Notes
  • •Intensity increases
  • •Keep form tight
5

1-Minute Intervals

3x 1-minute VO2max efforts with 30-second recovery

1-Minute Intervals
Repeat 3x: 3x 1-minute VO2max efforts with 30-second recovery
3
×
1
1min 5K pace
RPE 8
Extremely Hard
Duration
1m
Effort Zone
VO2 Max

“5K pace effort”

2
Recovery
RPE 2
Easy
Duration
30s
Effort Zone
Recovery

“Easy recovery”

Notes
  • •Final push
  • •Shortest but most intense
6

Active Cooldown

Easy running to gradually lower heart rate and begin recovery

Effort Level
RPE 2
Easy
Duration
10m
Zone
Easy
Notes
  • •Start very easy, gradually slow down
  • •Focus on deep, relaxed breathing
  • •Prepare for stretching and foam rolling
  • •Hydrate and refuel within 30 minutes

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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.