Workouts» Less than 60 minutes to burn »

Furtherance

8min from 65 to 80% of 5k pace
8min @ 100% of 5k pace
4min @ 70% of 5k pace
6min @ 100% of 5k pace
3min @ 70% of 5k pace
4min @ 100% of 5k pace
2min @ 70% of 5k pace
2min @ 100% of 5k pace
5min from 70 to 50% of 5k pace
Workout overview

Duration: 42m

Zone distribution

Z1: 2m

Z2: 16m

Z3: 4m

Z4: 20m

Z5: -

Z6: -

4%
39%
9%
48%
0%
0%

A longer Fartlek run with descending duration intervals. Fartlek runs challenge the body to adapt to various speeds, conditioning you to become faster over longer distances.

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Less than 60 minutes to burn

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    45m | 48 SP

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  • 60min Riders Choice

    1h | 64 SP

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  • Breakthrough

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  • Endurance Run

    3.2 km | 72 SP

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  • Fartlek 5's

    2.7 km | 60 SP

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  • Fartlek Intervals

    2.1 km | 47 SP

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  • Furtherance

    2.5 km | 59 SP

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  • Grin And Bear It

    40m | 47 SP

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  • Higher and Higher

    3.2 km | 72 SP

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  • Hill + Tempo #3

    2.5 km | 45 SP

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  • Jon's Mix

    54m | 71 SP

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  • Lofty

    2.3 km | 57 SP

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  • Pick Ups

    2 km | 44 SP

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  • Pre-Training Plan

    35m | 38 SP

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  • Progressive Fartlek

    2.1 km | 47 SP

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  • Run to the Hills

    2.4 km | 39 SP

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  • SST (Short)

    50m | 66 SP

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  • Step By Step

    40m | 54 SP

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  • The Gorby

    1h | 81 SP

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  • The McCarthy Special

    1h | 90 SP

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  • The Michigan #1

    2.4 km | 48 SP

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  • The Michigan #2

    2.7 km | 55 SP

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  • The Michigan #3

    3.6 km | 76 SP

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  • The Running Channel Challenge

    3 km | 78 SP

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  • The Wringer

    44m | 87 SP

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  • Through The Hills #3

    2.4 km | 42 SP

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  • Up the Ladder

    2.3 km | 56 SP

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