One-Hour Workout: Your New Favorite Fartlek Run

  • By Jené Shaw
  • Published May 13, 2014

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s fartlek run workout comes from pro triathlete and Endurance Corner coach Justin Daerr. The Boulder, Colo.-based coach says you can do the workout once through, or do it as a pyramid and work your way back down. “The first way is more of a ‘feel good’ session, the second way is a bit more challenging,” he says. The recovery time is equal to the hard effort.

Daerr is heading up an Endurance Corner weekend-long camp June 20–22 based around the new Ironman Boulder course which takes place in August. (Camps are typically a week, but they’re reducing the time this year as a result of the flood damage.) Find more info about the camp here:

RELATED: 9 Ways To Fartlek

One-Hour Workout: Your New Favorite Fartlek Run

10–15 min easy

Main Set
4×15 sec fast/15 sec recovery
3×30 sec fast/30 sec recovery
2×60 sec fast /60 sec recovery
1×90 sec fast/90 sec recovery

[Work your way back down the pyramid or just do it once through]

10–15 min easy

RELATED: The #1 Workout To Get You Ready For Ironman

More one-hour workouts.

FILED UNDER: Run / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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