Progressive Controlled Fartlek
Pace-based variation training - activate without fatigue
Total duration
45 minutes
Training type
Fartlek by pace
Total distance
6.5-7 km
Warm-up - 10 minutes
Easy pace: 6:45-7:00/km - Gentle start
Mobility work: Include ankle mobility and 2-3 gentle accelerations at the end
Fartlek - 3 blocks of 10 minutes
5 min controlled pace: 6:10-6:20/km - Steady, controlled effort
5 min easy pace: 6:45-7:00/km - Active recovery
Repeat pattern: Complete this 5min + 5min cycle three times (30 min total)
Cool-down - 5 minutes
Very easy jog: Or active walking to finish
Basic stretching: Focus on legs - calves, quads, hamstrings
Key Points
- Not a test: This is a control session, not a demanding workout
- Good form during fast segments: Maintain posture, short arms, elastic stride
- Focus during easy segments: Concentrate on breathing and relaxed form
- Pace reminder: Use this as pace awareness, not competition
Training Objective
- Body activation: Gentle pace variations to wake up the system
- Pace control: Practice transitioning between different effort levels
- Avoid fatigue: Should feel energized, not depleted after session
- Form awareness: Use variations to focus on running mechanics
Execution Tips
- Controlled transitions: Don't surge into fast segments, build gradually
- Relaxed effort: Fast segments should feel comfortably hard, not strained
- Active recovery: Easy segments are not walking - maintain light jogging
- Listen to your body: If feeling heavy, stay conservative on pace