James Cunnama’s Go-To Fartlek Run

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

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