Thursday Session 8/1

6 January 2026 - By David Jobling

Our Thursday session this week is The Moneghetti Fartlek session. Created by Australian Steve Moneghetti – a marathon majors winner at both Berlin & Tokyo who still holds the course record for the iconic City2Surf race from Sydney to Bondi  – it’s regarded as one of the simples and most effective 20-minute sessions in our sport.

For this week though, we’ll be sandwiching the workout between 2 blocks of 5 minute tempo running with additional recoveries included so the session duration will be 33 minutes – available via Final Surge or for your own self programming please.

Meet up 7.30pm warmed up & ready at “Redrow” junction of Porter Way/Raven Drive (///daisy.dish.empire).

Structure:

1 x 5 minutes tempo / 90 seconds recovery

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

1 x 90 seconds extra recovery

1 x 5 minutes tempo

Pacing:

5min Tempo: about 30secs over 10k pace

90s reps: just over 5k pace (so 10k/5k ish)

60s reps: 5K pace

30s reps: sub 5k pacing

15s reps: relaxed Strides pacing

Recovery: Easy walk/jog

Nadia and I look forward to meeting up with everyone on Thursday.