Fartlek Style Intervals - 31/07/2025 Overview

A solid Interval session designed to build speed, endurance and VO2 max.

We will meet on the path/area between Monksmoor Park Primary School and the play area, which is to the South West of the school.

There is plenty of space for on street parking on Abbotsbury Drive, however please be considerate to local residents, and do not block any driveways.

Session Details:

5 minutes easy/warm up

4 minutes at 10k pace

3 minutes easy

2 minutes at 5k pace

1 minute easy

2 minutes at 10k pace

3 minutes easy

4 minutes at 5k pace

5 minutes easy

4 minutes at 10k pace

3 minutes easy

2 minutes at 5k pace

1 minute easy

2 minutes at 10k pace

3 minutes easy

4 minutes at 5k pace

5 minutes easy/cool down

Total duration: 53 minutes

This session combines interval work at both 10K and 5K pace with structured recovery, and it creates a nice pyramid-style progression that builds both aerobic and anaerobic capacity.

Key Components Of This Session:

Pace Variety

• Alternating between 10K pace (controlled tempo) and 5K pace (faster, more anaerobic) builds both endurance and speed.
• Switching gears teaches pace discipline and improves your ability to recover and re-accelerate, which is valuable in races.

Pyramid Structure

• The 5-4–3–2–1–2–3–4–5–4–3–2–1–2–3–4-5 minute intervals and recoveries mimic a wave, keeping the session mentally engaging and physically effective.
• This format avoids monotony and helps you maintain focus throughout.

Recovery Management

• The recovery periods are generous enough (1–5 minutes easy) to partially clear fatigue while still keeping your heart rate elevated — great for building lactate tolerance and aerobic efficiency.

Progressive Fatigue

• The session gets tougher as it progresses, particularly with that final 4-minute 5K effort after already doing high-quality work. This simulates race fatigue and trains your ability to hold pace when tired — key for a strong finish in a 10K.

What It Trains?