Speed Development Session Thursday – Moneghetti Fartlek@Eastways
21 January 2020 - By David Jobling
For speed development this week we’ll be doing a Moneghetti Fartlek session which was successfully introduced last summer into our schedule and has proved very popular with our members since – meet please 1930 at Witham Leisure Centre, we’ll aim to get away by 1945 for our warm up run latest and to Eastways by 1955ish where can meet any headed straight there.
It’s a tried and tested workout named after the famous Australian long distance runner Steve Moneghetti. Steve boasts a Marathon PB of 2:08:16 and a Half Marathon best of 60:06 – amongst other things he’s been a winner at Berlin, Tokyo & Commonwealth Marathons, The Great North Run and holds the record for Sydney’s iconic City to Surf race.
He created this workout in the 80’s and it’s a staple part of his training even to this day. The beauty of the workout is that it is short and is adaptable to cater for all levels.
It’ll be a continuous 20 minute workout round our Eastways “track” loop, Becky & I have it in our Garmins and will be on whistle drill as well to indicate the change of pace between intervals. There’ll also be some short warm-up drills before and a cool down run back to the Leisure Centre afterwards.
Here’s the session, it is easily programmable into Garmin or other devices so why not have a go at that as well if you haven’t already tried it as it’ll help yourself, others around you and your coaching team with the session – there’s a screenshot right at the bottom below of what the session should look like if you want have a go. So, The Moneghetti Fartlek:
2 x 90 seconds effort / 90 seconds recovery
4 x 60 seconds effort / 60 seconds recovery
4 x 30 seconds effort / 30 seconds recovery
4 x 15 seconds effort / 15 seconds recovery
The effort pace should be around 5k pace and the aim is to maintain 5k pace or progress to a faster pace if you are able to – more detail on this in our Thursday briefing.
You will choose your recovery pace as this will dictate how hard it will be for you to maintain your speed in the efforts.
Starting with 1 being the hardest, your recovery options are broadly as follows but again more recommendations on this Thursday:
1. Floating Recovery – slightly slower than 5k pace (between 5m and 10k pace)
2. Race pace recovery – Half marathon pace or marathon pace
3. Jogging recovery – easy jogging
4. Walking recovery
Further details will be provided on the night and we look forward to seeing you all there, we’ll have somewhere for you leave those extra layers and drinks.
We look forward to meeting up with everyone Thursday, Becky & DJ.