The Moneghetti Fartlek is a great way to inject speed into your run without breaking yourself. I really like this as can be adapted to suit any ability level.
Looking to add something different into your running? Then look no further than the Moneghetti Fartlek. Named after the Australian distance runner Steve Moneghetti, this session is a ‘fun’ way to inject speed into your run. A great aspect of this session is that it can be done on any surface. It is also adaptable to all levels, making it a great session from beginners to seasoned runners. Last but not least, the session can be completed in under an hour. This makes it the perfect way to get in a good quality workout around other life commitments!
The Moneghetti Fartlek Workout
As with any session, you should begin with a warmup. I tend to jog for 15 minutes, usually to a straight section of straight road to perform the session on. Also, at the end, I end the session with a cooldown of equal length. The main portion of the session is as follows:
2 x 90 seconds effort / 90 seconds recovery between each interval
4 x 60 seconds effort / 60 seconds recovery between each interval
4 x 30 seconds effort / 30 seconds recovery between each interval
4 x 15 seconds effort / 15 seconds recovery between each interval
The goal for the session is to run the ‘effort’ portions at pace, speeding as the intervals get shorter. My key aim is always to get quicker but you need to not blow up on the early efforts 😛. During the recovery portion that you can take the time to get your breath before going again! The beauty is that these efforts are very short and just keep getting shorter!
If you’re a Garmin user, here’s how I used the Workout feature to make the session really easy 😎. Once I start the Garmin Workout the watch will do the rest with countdowns and bleeping so you can forget about staring at your watch.
Pacing the Workout
There is much written about the types of recovery, such as walking, easy, race pace and moderate recoveries. My recommendation is to go off feel and decide ahead of the session what the purpose is. You can always adapt during the session and take the recoveries easier.
When running the efforts, you’ll know what feels hard. If you’re just starting out then a walk/run strategy may work best. If you’re more experienced then you could start the 90s efforts at your 5k pace and increase the pace accordingly. By building this session into your regular schedule you can see where your current fitness is, so it’s a great way to see the progress you’ve made.
Moneghetti Fartlek Summary
If you’re looking for other types of interval sessions, see my other training articles here.
In summary, this session is a great option to mix up your running routine. You can use this if you’re just starting out and walk the recoveries. It may not turn you into a 2:08 marathoner like Steve, but it can help you get your heart rate up and push your current fitness.
