How to Run the Mona Fartlek Workout

The Mona Fartlek, named after the legendary Australian distance runner and four-time Olympian Steve Moneghetti, is a hallmark of versatility and efficiency in the world of running workouts. Devised by Moneghetti’s coach, Chris Wardlaw, a distinguished Olympian himself, this workout has carved its niche as a cornerstone of speed training, celebrated across Australia and beyond. Let’s dive into how you can incorporate the Mona Fartlek into your training regimen, tailoring it to suit your intensity preferences and goals.

The Mona Fartlek is ingeniously structured to fit into a compact 20-minute session, offering a blend of short, swift pickups paired with steady recovery floats. The session is designed to elevate both aerobic and anaerobic capacities, making it a perfect fit for runners aiming to improve their speed, endurance, and mental toughness.

The session unfolds over a continuous 20-minute period, segmented into varying intervals of hard efforts followed by equal-duration recovery floats. Here’s the structure:

• 2 sets of 90 seconds hard effort, each followed by a 90-second float.
• 4 sets of 60 seconds hard effort, each followed by a 60-second float.
• 4 sets of 30 seconds hard effort, each followed by a 30-second float.
• 4 sets of 15 seconds hard effort, each followed by a 15-second float.

The term “float” refers to maintaining a steady, yet manageable pace – significantly slower than the hard efforts but not too leisurely. Ideally, these recovery periods should feel like active recovery, allowing you to catch your breath without fully easing off the intensity.

The beauty of the Mona Fartlek lies in its adaptability. While the hard efforts are generally performed at a pace aligning with your 5K effort, the intensity should naturally escalate as the duration of the intervals decreases. However, the workout’s flexibility means you can adjust the intensity to meet your current fitness level or specific training goals.

For distance runners, the recovery floats can be executed at a pace not much slower than the hard efforts, emphasising endurance and stamina. Conversely, for those focusing on speed and anaerobic capacity, the hard efforts can be maximised with a more relaxed jog during the recovery phases.

The Mona Fartlek can be modified in numerous ways to fit your training schedule, race preparation, or recovery needs. Some runners halve the efforts, especially the shorter intervals, to fine-tune the workout’s intensity. Others may choose to conclude the session after the one-minute efforts, reducing the total time to 14 minutes for a quicker, yet effective, session.

A unique application of the Mona Fartlek involves using it as a “tune-up” session a few days before a race, running at approximately three quarters of your typical pace to sharpen your speed without overtaxing your body.

By incorporating the Mona Fartlek into your training, you’re not just undertaking a physically demanding workout; you’re also connecting with a piece of Australian running heritage. This iconic session, named after an iconic runner, embodies the spirit of distance running –challenging, versatile, and ultimately rewarding.

Whether you’re a seasoned marathoner or a budding distance runner, the Mona Fartlek offers a structured yet adaptable framework to enhance your speed, endurance, and running economy. Embrace the challenge, tailor it to your needs, and enjoy the journey of becoming a faster, stronger runner.