Join us for a structured speed session on the Bath University running track. The session will consist of a warm-up, dynamic drills to practice form, and an interval session. Track running provides an excellent opportunity to perfect pacing and running form within a friendly, supportive environment. Our track sessions are led by experienced England Athletics qualified coaches and are suitable for all abilities.
Session Plan: 200m Intervals + Mona Fartlek
The session blends some sharp leg-turnover work with one of the best endurance-building fartlek workouts around: the Mona Fartlek, named after Australian marathon legend Steve Moneghetti.
Part 1 — Warm-Up & 200m Intervals
After an easy warm-up and mobility, we’ll start with a short set of 200m intervals to wake up the legs and sharpen your stride.
Example:
2–4 × 200m at 5K effort with a 200m jog / 60–75 sec recovery.
These are controlled, not all-out—just enough to dial in good form and get your cadence up before we move into the main set.
Part 2 — The Mona Fartlek
The Mona Fartlek is a continuous, effort-based workout using short fast bursts with float recoveries. The structure is simple:
Effort / Float pattern (total 20 minutes):
2 × 90 seconds
4 × 60 seconds
4 × 30 seconds
4 × 15 seconds
All fast segments are run at or under 5K effort (shorter intervals = faster pace).
The “floats” are not jogs—they’re a steady, controlled recovery run (6–7/10) that keeps you moving and working aerobically.
Why This Session Works (Benefits)
From the 200m intervals
Activates fast-twitch fibres before the main set
Improves running economy and cadence
Builds confidence in moving quicker while staying relaxed
From the Mona Fartlek
Boosts aerobic capacity by maintaining movement for a full 20 minutes
Improves ability to change gears, useful for hills, surges, and overtaking in races
Develops lactate tolerance—learning to run fast on tired legs
Builds mental resilience through repeated pace shifts
Suitable for mixed-ability groups as it’s time-based, not distance-based
Overall Feel
By pairing short, crisp 200m reps with the sustained challenge of the Mona Fartlek, runners get the best of both worlds: speed sharpening and endurance strength. Expect to finish tired but not destroyed—this is a smart, progressive workout that builds race fitness effectively.
To cover the costs of the track, we are offering this session to Somer AC members at a charge of just £3. Non-members are welcome to attend at a cost of £4 each.
We have use of the outdoor track from 20:00-21:00.
Everyone is welcome, regardless of pace—for many this may be a first experience, so come along and join us!
We will be meeting at 1945 for a 2000 start.
