The Mona Fartlek is a workout conceived by Steve Moneghetti, 4 times Australian Olympic marathoner, and is a staple with Australian distance runners. It's a very appealing workout because of its simplicity and duration.
Basically it's 20 minutes of hard running and goes like this:
2x 90 seconds with 90 seconds recovery
4 x 60 seconds with 60 seconds recovery
4 x 30 seconds with 30 seconds recover…
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