Each week, ARC will be showcasing one of our members’ tips for preparing for our signature 10K race in May. This week, we are featuring Ginna Reid & her favorite workout to do during a 10K buildup.
The Mona Fartlek is a 20 minute session that is simple yet requires you to work pretty hard at all times while maintaining focus, so it’s a great workout to build up your endurance & speed. The last 4 reps will probably get you to dig deep, so it will also get you a brief feel of race mode without overtiring you for the rest of the week’s work.
It’s named after Steve Moneghetti who popularized this workout — a four-time Olympian who cruised to a 2:08 marathon at his best, and has several sub-28 minute 10K performances to his name.
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The basics of the workout:
2 x 90-sec @ 5k pace (equal time steady run for recovery between each, approximately marathon pace)
4 x 60-sec @ 5k pace (equal time steady recovery between each)
4 x 30-sec @ 3k pace (equal time steady recovery between each)
4 x 15-sec @ FAST (equal time steady recovery between each)
Note that there are no additional rest periods between each set!
A good venue for the workout:
“I like to do this workout is on a flat section of road, or mix it in to trail miles. It’s great to run it repeatedly on the same section over the course of your training to see how much further you get as your fitness improves.”
When is a good time to incorporate the workout:
“It's a great workout to incorporate when training for shorter/faster races, such as the Wedge Run 10K. It is also a workout that you will benefit when revisiting from time to time to gauge fitness.”
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Ready to challenge yourself at the 10K distance? Sign up for the Wedge Run 10K on May 14, 2022 at the link below:
