1. What is the Mona Fartlek Set?
The Mona Fartlek is my most loved interval training session that was named after the legendary Australian distance runner, Steve Moneghetti. While named after Moneghetti it was actually devised by the equally legendary coach, Chris Wardlaw. This session is one of my go to sets which improves my cardiovascular fitness and directly leads to performance improvements. The session consists of 2x90 seconds, 4x60 seconds, 4x30 seconds, and 4x15 seconds of hard running, with equal time for recovery between each effort. But I have tweaked mine slightly to do 4 x 90 seconds at the start rather than the 2 x 90. I am a little OCD so the 2 x 90 at the start seemed out of keeping with the rest of the set. The total duration of the original session is 20 minutes and I have challenged some of my athletes to do it twice and sometimes doing three repeats if they are searching for a harder work out. Therefore this workout can be tailored to suit different training needs, from aerobic endurance to anaerobic power, making it versatile and effective for various running goals.
2. Who is Steve Moneghetti?
Steve Moneghetti is an iconic figure in Australian athletics. Born on September 26, 1962, he has had a distinguished career as a long-distance runner. Moneghetti represented Australia in four Olympic Games and won numerous medals in international competitions, including a bronze medal in the marathon at the 1997 World Championships. Beyond his athletic achievements, he holds a degree in civil engineering and a graduate diploma in education. Moneghetti has also contributed to the sport as a coach and mentor, inspiring many athletes with his dedication and expertise.
3. Importance of Interval Work in Training
Interval training, such as the Mona Fartlek, plays a crucial role in enhancing cardiovascular fitness and overall performance. This type of training involves alternating periods of high-intensity effort with recovery, which helps improve both aerobic and anaerobic capacities. Research has shown that interval training can lead to significant improvements in VO2 max, lactate threshold, and running economy. These adaptations are essential for endurance athletes as they enhance the body's ability to utilize oxygen efficiently and sustain higher intensities for longer periods.
4. How to Perform the Mona Fartlek and Frequency for Best Results
To perform the Mona Fartlek, start with a proper warm-up to prepare your body for the intense efforts. The session involves running hard for 90 seconds, followed by 90 seconds of easy running or jogging. Repeat this for 2 sets, then move on to 4 sets of 60 seconds hard running with 60 seconds recovery, 4 sets of 30 seconds hard running with 30 seconds recovery, and finally, 4 sets of 15 seconds hard running with 15 seconds recovery. I personally run the 90 second hard efforts at marathon race pace, the 60 second efforts at ½ marathon pace, 30 second efforts at 10km pace and 15 second efforts at 5km race pace. The key is to maintain a consistent effort throughout the session and making sure each of the self-selected pacing is held for each of the repeats.
I suggest for best results, incorporate the Mona Fartlek into your training program once a week. This frequency allows adequate recovery while providing the necessary stimulus to improve your performance. Adjust the intensity and recovery based on your fitness level and training goals. Over time, you can vary the session by altering the duration and intensity of the efforts to keep your training challenging and effective.
If you would like to check out the youtube video of me talking you through the set click here.
Thanks for reading and watching. Please comment below on some content that you would like me to give my unique perspective on for my next coaches classroom deep dive.
Thanks,
Sean