Making The Most Of One Hour

  • By Samantha McGlone
  • Published Jun 27, 2013
  • Updated Jul 24, 2013 at 12:24 PM UTC


My favorite track workout is essentially a half-hour of 400s: 10-minute warm-up jog to the track, then run 400 repeats at 5–10K race pace with 200 easy jog between (continuous). Do as many as you can in a half-hour, then 5 minutes easy jog home.

Fartlek: Silly name, serious workout. 10-minute jog warm-up into 1 minute hard, 1 easy, 2 minutes hard, 1 easy, 3 minutes hard, 2 easy, 3 hard, 2 easy, 2 hard, 1 easy, 1 hard, 1 easy. 5–10-minute cool-down. Paces are as fast as you can consistently hold for each interval.

Tempo: 10-minute jog warm-up, straight into 20-minute tempo: 4x(3 minutes steady state/2 minutes 5K pace). 5-minute cool-down. This workout is deceptively hard due to the incomplete recovery.

RELATED: 9 Ways To Fartlek

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