Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Training

James Cunnama’s Go-To Fartlek Run

“I do it whenever I need to boost my running and inject a little pace to open up the stride."

For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps, sign up for Outside+.

James Cunnama is widely recognized for his running prowess, due to performances such as Challenge Roth 2012, where a 2:40:06 marathon helped him successfully crack the eight-hour iron-distance barrier. He also ran his way to a fourth-place finish at this year’s Ironman World Championship. Here he shares his favorite fartlek workout, credited to Australian Olympic marathoner and coach Steve Moneghetti.

“This is a great session to get the legs turning over,” Cunnama says. “I do it whenever I need to boost my running and inject a little pace to open up the stride. You can also do it anywhere, which is useful when traveling.”

One set takes 20 minutes; Cunnama recommends tackling 1–3 sets, depending on the workout’s purpose.

RELATED: 9 Ways To Fartlek

The Workout

– „15 seconds hard/15 seconds easy x 2

„- 30 seconds hard/30 seconds easy x 2

– „60 seconds hard/60 seconds easy x 2

„- 90 seconds hard/90 seconds easy x 2

– „60 seconds hard/60 seconds easy x 2

„- 30 seconds hard/30 seconds easy x 2

„- 15 seconds hard/15 seconds easy x 2

RELATED: The Most Important Run Workouts For Triathletes

More run training advice for triathletes.

Follow Triathlete on Twitter @Triathletemag for inspiration, new workout ideas, gear reviews from our editors and more.