Moneghetti Fartlek

So happily i back to my trianing, not 100% normal but at least i can train. But have to be careful myself as i'm taking chinese medicine now:-)

Ran a fartlek session yesterday in Shek O and i found this one is q good as it won't take you an hours to finish it and you can do it any place, trail or cross country as it counts on time not distance.

Steve Moneghetti, a four-time Olympic marathoner for Australia, developed a unique fartlek workout that is now used by ZAP Fitness, an elite running team based in North Carolina. ZAP Fitness coach Pete Rea shares his version of the workout, which alternates short bursts of fast and slow running to boost overall calorie burn.

Run two sets of 90 seconds hard (five to 10 seconds per mile faster than 5-K race pace), 90 seconds easy (45 to 50 seconds per mile slower than the hard segments).
Run four sets of 60 seconds hard, 60 seconds easy.
Run four sets of 30 seconds hard, 30 seconds easy.
Run four sets of 15 seconds hard, 15 seconds easy.

Estimated Burn: 400 calories

(But my coach said to do the reverse, so i started at 15 sec. to 90 sec.)