Mona Fartlek Session: Structure, Benefits, and Integration

What is a Mona fartlek session?

The Mona Fartlek is a highly structured, progressive fartlek running session designed by Australian coach Craig Mottram, specifically known for its precise and alternating intervals of varying intensities over a 20-minute period, aimed at developing both aerobic capacity and lactate threshold.

Understanding Fartlek Training

Fartlek, a Swedish term meaning "speed play," is a form of continuous training that blends continuous running with bursts of higher intensity. Unlike traditional interval training with fixed work-to-rest ratios, fartlek is often more unstructured and fluid, allowing runners to vary their pace based on feel, terrain, or pre-determined segments. It serves as an excellent method for developing speed, endurance, and the ability to change pace, engaging multiple energy systems.

The Origins of the Mona Fartlek

The "Mona" Fartlek session is named after its creator, Craig Mottram, an Australian middle and long-distance runner, who adopted the nickname "Mona" during his career. Mottram, a four-time Olympian and World Championships medalist, developed this specific, structured fartlek workout as a cornerstone of his own training. It became renowned for its effectiveness in building robust aerobic fitness, improving running economy, and enhancing the ability to sustain high efforts. Unlike more traditional, unstructured fartlek, the Mona Fartlek is a precisely choreographed sequence of efforts and recoveries.

Deconstructing the Mona Fartlek Session

The Mona Fartlek session is a 20-minute continuous run, meticulously broken down into a series of alternating high-intensity efforts and recovery periods. It is typically performed after a thorough warm-up and followed by a cool-down. The intensities often refer to relative perceived effort, with "hard" being near maximal effort and "float" being an active recovery or moderate pace.

Here is the exact structure of the 20-minute Mona Fartlek, repeated continuously until the 20 minutes are complete:

• 2 x 90 seconds HARD: These are sustained, high-intensity efforts, pushing your aerobic limits.
• 2 x 60 seconds HARD: Slightly shorter, but still very demanding efforts.
• 2 x 30 seconds HARD: Short, sharp bursts of maximum sustainable effort.
• 4 x 15 seconds HARD: Very short, powerful accelerations.

Between each of these specified "HARD" efforts, there is a "FLOAT" recovery period that matches the duration of the preceding hard effort. For example:

• 90 seconds HARD, followed by 90 seconds FLOAT
• 60 seconds HARD, followed by 60 seconds FLOAT
• 30 seconds HARD, followed by 30 seconds FLOAT
• 15 seconds HARD, followed by 15 seconds FLOAT

This entire sequence (90s hard/90s float, 60s hard/60s float, 30s hard/30s float, 15s hard/15s float) totals 8 minutes. The 20-minute Mona Fartlek requires you to complete this sequence twice, plus an additional 90s hard/90s float and 60s hard/60s float segment.

Example Breakdown (First 8 minutes):

1. 0:00 - 1:30: Hard
2. 1:30 - 3:00: Float
3. 3:00 - 4:00: Hard
4. 4:00 - 5:00: Float
5. 5:00 - 5:30: Hard
6. 5:30 - 6:00: Float
7. 6:00 - 6:15: Hard
8. 6:15 - 6:30: Float ... and so on for 20 minutes.

The "FLOAT" pace should be a comfortable, but not walking, recovery pace that allows you to prepare for the next hard effort. It's an active recovery, not a full stop.

Physiological Benefits of the Mona Fartlek

The structured yet varied nature of the Mona Fartlek offers a multitude of physiological adaptations, making it a powerful tool for endurance athletes:

• Enhanced Aerobic Capacity (VO2 Max): The sustained "hard" efforts, particularly the longer 90-second and 60-second intervals, push your cardiovascular system, improving your body's ability to take in, transport, and utilize oxygen. This directly contributes to an increased VO2 max.
• Improved Lactate Threshold: By spending significant time at or above your lactate threshold, your body becomes more efficient at clearing and buffering lactate, allowing you to sustain higher intensities for longer periods before fatigue sets in. The varying durations challenge your lactate handling systems differently.
• Better Running Economy: The constant changes in pace and intensity force your body to adapt and become more efficient at different speeds, improving your biomechanics and reducing the energy cost of running.
• Mental Toughness and Pacing: The precise, timed efforts demand concentration and discipline, helping runners develop a stronger sense of pace and the mental fortitude to push through discomfort. The alternating nature teaches the body and mind to recover on the fly.
• Versatility: It trains both speed and endurance within a single session, making it a time-efficient workout.

Who Can Benefit from a Mona Fartlek?

The Mona Fartlek is particularly beneficial for:

• Middle and Long-Distance Runners: Essential for improving race pace, kick, and endurance over distances from 800m to marathon.
• Triathletes: Builds running fitness that translates well to the demands of cycling and running segments.
• Experienced Fitness Enthusiasts: Individuals with a solid running base looking to add intensity and variety to their training, pushing their physiological limits.
• Athletes in Team Sports: The ability to accelerate, decelerate, and recover quickly is highly transferable to sports requiring intermittent high-intensity efforts.

It is generally not recommended for novice runners due to its high-intensity nature. A foundational aerobic base is crucial before attempting this type of demanding workout.

Integrating the Mona Fartlek into Your Training

Typically, the Mona Fartlek can be incorporated once a week or once every two weeks into a well-structured training plan. It serves as an excellent substitute for traditional track intervals or tempo runs.

• Placement: Schedule it on a day when you are well-rested, perhaps mid-week, allowing for recovery days before and after.
• Progression: As you get fitter, you might find yourself covering more distance during the 20 minutes, or you might be able to maintain a slightly higher "float" pace. The key is to consistently hit the "hard" efforts with good form.
• Environment: While a track can provide precise distance feedback, the beauty of fartlek is that it can be done anywhere – on roads, trails, or even a treadmill – as long as you can maintain the timed intervals.

Important Considerations and Safety

As with any high-intensity training, proper precautions are essential:

• Warm-up: Always begin with a dynamic warm-up of 10-15 minutes, including light jogging, dynamic stretches, and strides, to prepare your muscles and cardiovascular system.
• Cool-down: Follow the 20-minute session with 10-15 minutes of easy jogging and static stretching to aid recovery and flexibility.
• Listen to Your Body: While the Mona Fartlek is designed to be challenging, avoid pushing through sharp pain. Adjust intensity or stop if necessary.
• Hydration and Nutrition: Ensure you are well-hydrated and adequately fueled before and after the session.
• Consistency: Regular, consistent application of structured workouts like the Mona Fartlek, combined with proper rest and nutrition, yields the best results.

Conclusion

The Mona Fartlek is more than just a random speed play session; it's a precisely engineered 20-minute workout that systematically challenges and develops a runner's speed endurance, aerobic power, and mental fortitude. By consistently incorporating this unique interval structure, athletes can significantly improve their ability to sustain high-intensity efforts, optimize their running economy, and ultimately, elevate their performance across various distances. For those seeking a proven, challenging, and highly effective workout to push their running limits, the Mona Fartlek stands as a testament to intelligent training design.