Fartlek session · Hard · 9 miles
1-4-1 Pyramid Fartlek
Mixed time-based reps.
Session
1 / 4 / 2 / 3 / 3 / 2 / 4 / 1
Workout breakdown
10 minute warmup / 1 minute @ threshold / 60s recovery / 4 minutes @ threshold / 60s recovery / 2 minutes @ threshold / 60s recovery / 3 minutes @ threshold / 60s recovery / 3 minutes @ threshold / 60s recovery / 2 minutes @ threshold / 60s recovery / 4 minutes @ threshold / 60s recovery / 1 minute @ threshold / 10 minute cool down.
Recovery
60s between each rep.
Training paces
- 1 minute at threshold
- 4 minutes at threshold
- 2 minutes at threshold
- 3 minutes at threshold
- 3 minutes at threshold
- 2 minutes at threshold
- 4 minutes at threshold
- 1 minute at threshold
Estimate personalized paces with the 5K pace calculator. Adjust any workout for your experience, conditions, and recovery.
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