Interval Run workout guide
Mona Fartlek Workout
Move from longer hard efforts to shorter fast ones, each paired with an equal-duration float. See every set in the bundled timer.
What is Mona Fartlek?
Fartlek is running with changes of pace. This Mona Fartlek template moves through sets of progressively shorter faster efforts, each followed by an equal-duration float. The main set is bracketed by a warm-up and cool-down.
This Hard library workout suits runners who are already comfortable changing pace within a run. A float is the easier running between efforts; it is still part of the timed session, rather than time outside the workout.
World Athletics’ training discussion with Geoffrey Kamworor gives a fartlek example alternating faster running and jogging. It illustrates pace changes generally. The exact Mona sets below come from Interval Run’s bundled library, rather than that athlete’s example.
The exact workout sequence
Follow the rows in order. Repeat every step inside parentheses the stated number of times, including the recovery in each repeat.
| Step | Sequence | Time |
|---|---|---|
| 1 | 10 min warm-up | 10 min |
| 2 | 2 × (1 min 30 sec hard + 1 min 30 sec float) | 6 min |
| 3 | 4 × (1 min hard + 1 min float) | 8 min |
| 4 | 4 × (30 sec hard + 30 sec float) | 4 min |
| 5 | 4 × (15 sec fast + 15 sec float) | 2 min |
| 6 | 5 min cool-down | 5 min |
- 10 min warm-up
- 2 × (1 min 30 sec hard + 1 min 30 sec float)
- 4 × (1 min hard + 1 min float)
- 4 × (30 sec hard + 30 sec float)
- 4 × (15 sec fast + 15 sec float)
- 5 min cool-down
The app supplies timing and cues. It does not set your pace or a personal training plan.
See it in Interval Run
Every repeat includes its float, including the last repeat of each set. Shorter efforts mean more frequent changes, so reviewing the sequence first helps you anticipate the cues.
Take this workout with you
After downloading, find Mona Fartlek in the app’s Library.
Use this guide to review the sequence before you start.
Set it up on iPhone and Apple Watch
Find Mona Fartlek in Library. Start the bundled workout or add it to your saved workouts for later customization. Sync a saved workout to Apple Watch if you want to follow its timing without carrying your phone. Opening a link does not start or save the workout.
Questions about Mona Fartlek
What does “float” mean here?
It labels the easier recovery movement between faster efforts. The app supplies its duration; your training guidance determines the actual pace. A float is not an instruction to stop the timer.
Do the floats count toward the workout time?
Yes. All floats, including the final one before the cool-down, count toward the total. The warm-up and cool-down count too.
Do I need a running track?
The timer measures time rather than track laps. Choose a route or treadmill setup where you can change pace safely and comfortably.
Can I make the floats easier?
The timer does not enforce speed. Follow a plan appropriate to you. If you change step durations or repeats in a saved copy, its timing will differ from the bundled sequence above.