Step into the legacy of Olympian Steve Moneghetti with the Mona Fartlek. Named in honor of the four-time Olympian in the marathon for Australia, this 20-minute workout has been a cornerstone of Moneghetti’s training routine and remains a powerful tool for athletes seeking variety and intensity. What: • 2 x 90s hard w/ 90s float • 4 x 60s hard w/ 60s float • 4 x 30s hard w/ 30s float • 4 x 15s hard w/ 15s float How: • Start at 5K pace for 90s reps, increase intensity with shorter reps. • Maintain a brisk pace during “recovery” floats. Why: • Engage different gears, elevate heart rate, and enhance recovery at a quicker pace. • Ideal for breaking up marathon training monotony or for those returning to speedwork.