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Running · intervals · 40 min

Fartlek Play

Unstructured speed play — surge, float, repeat. Keeps running fun.

Step 1 of 22

Warm-up

Z1 recovery

8:00

Very easy, almost lazy · RPE 2–3 · You can sing

Easy and loose — let the heart rate rise gradually.

Full session

  1. Warm-up8 min · Z1 recovery
  2. Surge (1/10)1 min · Z4 threshold
  3. Float easy (1/10)2 min · Z1 recovery
  4. Surge (2/10)1 min · Z4 threshold
  5. Float easy (2/10)2 min · Z1 recovery
  6. Surge (3/10)1 min · Z4 threshold
  7. Float easy (3/10)2 min · Z1 recovery
  8. Surge (4/10)1 min · Z4 threshold
  9. Float easy (4/10)2 min · Z1 recovery
  10. Surge (5/10)1 min · Z4 threshold
  11. Float easy (5/10)2 min · Z1 recovery
  12. Surge (6/10)1 min · Z4 threshold
  13. Float easy (6/10)2 min · Z1 recovery
  14. Surge (7/10)1 min · Z4 threshold
  15. Float easy (7/10)2 min · Z1 recovery
  16. Surge (8/10)1 min · Z4 threshold
  17. Float easy (8/10)2 min · Z1 recovery
  18. Surge (9/10)1 min · Z4 threshold
  19. Float easy (9/10)2 min · Z1 recovery
  20. Surge (10/10)1 min · Z4 threshold
  21. Float easy (10/10)2 min · Z1 recovery
  22. Cooldown7 min · Z1 recovery