What is Moneghetti fartlek?

The Moneghetti Fartlek is a tried and tested workout named after the famous Australian long distance runner Steve Moneghetti. Steve boasts a Marathon PB of 2:08:16 and a Half Marathon best of 60:06. He created this workout in the 80’s and is a staple part of his training even to this day.

How do I interval train for a half marathon?

Practical Interval Training Suggestion for Half Marathoners

1. Warm up for 1-1.5 miles at a near race pace effort.
2. Run a pyramid of 400, 400, 800, 400, 400 meters of speed training at 20-30 seconds faster than target race pace.
3. Do a 400-meter recovery loop at race pace plus 10-15 seconds after each speed interval.

Is interval training good for half marathon?

Three-minute intervals are a favoured workout for many athletes because they are long enough to gain the physiological adaptations from running at a higher intensity, but not so long that you cannot maintain the pace. The idea of this workout is that you try to run at faster than half marathon race pace.

How do you do a Mona fartlek?

What: 2 x 90 seconds hard w/a 90-second float; 4 x 60 seconds hard w/a 60-second float; 4 x 30 seconds hard w/a 30-second float; 4 x 15 seconds hard w/a 15-second float. Start at 5K pace/effort for the 90-second reps and try to up the intensity a bit as the reps get shorter.

What is Mona fartlek good for?

The Mona Fartlek is a training session Australian long distance runner Steve Monaghetti used throughout his career. It’s a session that involves some hard fartlek running – perfect if you are short on time but need to get a good workout under your belt.

What is a tempo run?

Generally speaking, a tempo run is a sustained effort run that builds up your body’s ability to run faster for longer periods of time, no matter if you’re training for a 5k or a half marathon. Typically you would find a pace that you can maintain for at least 20 minutes, but ideally for a 45-60 minute period of time.

What is the longest distance you should run when training for a half marathon?

Run at least 11 miles during training to ensure you can complete the half marathon comfortably. Advanced runners will want to run significantly more than 13.1 miles during their peak long run—even up to 20 miles.

Can you walk and run in a half marathon?

MOST MAJOR HALF MARATHONS ARE FOR RUNNERS–but walkers can do them too. One advantage of a half marathon over a full marathon is that you won’t need to spend as much time on the course. Most reasonably fit individuals should be able to walk 13.1 miles in around four hours. (Consider my 5-K walking program.)

How long does it take the average person to run a half marathon?

about two hours
It takes about two hours on average to finish if you are in good shape, and you could spend months preparing for your first race. Here’s the good news: half marathons are not that hard. In fact, they are considerably easier than a full marathon at 26.2 miles.

What is float pace?

Float workouts are purposely designed to help you push through discomfort while still maintaining a fast pace. They do this by eliminating an easy recovery jog. Instead, the recovery (“float”) portions are run at a rather quick pace that still feels uncomfortable and not enough to get a mental or physical break.

How fast should I run my tempo run?

A tempo run pace should be the level of effort that you could maintain for roughly an hour or so in a race. For example, try to perform a tempo run workout 25 to 30 seconds per mile slower than your current 5K race pace, or 15 to 20 seconds per mile slower than your 10K race pace.