Running/Fitness The Running Thread

[faible]

Most of the “speed” sessions I’ve found have been pretty short generally speaking.
I normally bookend them with a Z2 steady state depending on how much time I have.

The useful thing is that mona fartlek can be done a heap of different ways. You can do a faster jog / slower 'effort' to make it more of a tempo session, do the effort section uphill for some hill work etc...

 

[franko85]

doing 10k walks a day, some jogs. What about you guys?

 

[Mofra]

Got a bit of time to myself this morning. I'd never run around Prince Park before, managed 10km for the first time in a few years. On 4.5 hours of sleep, a banana and a coffee.

My pacing sucks though. Even when I feel I'm not putting in any effort I'm still a little quicker over the first 2-3 kms than I want to be.

 

[franko85]

Got a bit of time to myself this morning. I'd never run around Prince Park before, managed 10km for the first time in a few years. On 4.5 hours of sleep, a banana and a coffee.

My pacing sucks though. Even when I feel I'm not putting in any effort I'm still a little quicker over the first 2-3 kms than I want to be.

any goals?

 

[Mofra]

any goals?

Immediate goals are a 14.45 3.2km (my fitness test from firt year in the Navy) and a 25 minute 5km. Not too far off either right now.

I also gym & cycle so running goals aren;t my only fitness aims.

 

[whisper_metal]

Gave this a go tonight (had been meaning to for a while but one thing or another seemed to stop me somehow).
Went the slow end of my recovery pace (6’00”) for the float then started at 5km pace (4’00”) for the 90s and dropped 15” each time change.
Thought it was pretty easy to start, but those 30” & 15” come around quick (I also lost the last 5” to winding up to the working pace).
Would like to get the 15s down to sub-3 then I’ll work at bringing up the float pace (though not sure I’ll get it to 5km pace!).

I hope you enjoyed it. You can alternate pacing.....5km pace for the on and 10km pace for the float, 3km/5km pace variations or 10km/Half marathon pace. It depends on what you are training for and how fit you are. I tended to go for the 5km/10km. If you struggle with the session initially, you can always halve it until you gain confidence.

I only ever did it after I had retired from track running due to injuries and began training for a half marathon and did it on ovals in Banyule and Eltham on grass. As I got fitter, the 15sec on/off ended up being the same pace. Ultimately, the float has the greatest bearing on how far you travel during the entire Mona Fartlek.

My best distance covered was 6.2km for the entire 20min Fartlek. My training partner's best was around 6.6km and the furthest distance covered that I know of was from our coach Ken Greene's squad based in NSW; Jeff Hunt ran around 7.2km (granted he was running 2:11 for the marathon)! That time puts it into perspective the difference between elite runners and AFL players, albeit AFL players carry more weight/muscle.

If you need any advice, happy to help; I lurk but don't post much on the forum.

 

[Glorfindel]

I hope you enjoyed it. You can alternate pacing.....5km pace for the on and 10km pace for the float, 3km/5km pace variations or 10km/Half marathon pace. It depends on what you are training for and how fit you are. I tended to go for the 5km/10km. If you struggle with the session initially, you can always halve it until you gain confidence.

I only ever did it after I had retired from track running due to injuries and began training for a half marathon and did it on ovals in Banyule and Eltham on grass. As I got fitter, the 15sec on/off ended up being the same pace. Ultimately, the float has the greatest bearing on how far you travel during the entire Mona Fartlek.

My best distance covered was 6.2km for the entire 20min Fartlek. My training partner's best was around 6.6km and the furthest distance covered that I know of was from our coach Ken Greene's squad based in NSW; Jeff Hunt ran around 7.2km (granted he was running 2:11 for the marathon)! That time puts it into perspective the difference between elite runners and AFL players, albeit AFL players carry more weight/muscle.

If you need any advice, happy to help; I lurk but don't post much on the forum.

Cheers mate. I think I’m still new enough to dedicated running that everything seems to be working (gotta love noob gains ).
I’ve got a long(er) trail run on the weekend, recovery/long run on Monday then my speed stuff on Thursday.
Thursday I’ve played around and settled on 4 workouts I like and will rotate each week.
(1) Mona fartlek
(2) Moose fartlek
(3) 10 minute threshold followed by 8x30”
(4) Norwegian 4x4