When Mona joins us on the island in September he will be guiding us through his famous Mona's Fartlek.
Here is what we've got installed for you.
We will warm up with about 15 to 20 minutes of easy running followed by some strides, leg swings and calf pumps to make sure we are ready to roll before we start the fun stuff
2 x 90secs with 90secs recovery (float, jog or walk depending on your fitness level)
4 x 60secs with 60secs recovery (float, jog or walk depending on your fitness level)
4 x 30secs with 30secs recovery (float, jog or walk depending on your fitness level)
4 x 15secs with 30secs recovery (float, jog or walk depending on your fitness level)
The pace of the hard efforts and recoveries will depend on your running experience and usual speed.
" For elite runners the pace is just over threshold in the repetitions and just under for the recoveries.
Intermediate level runners would do the reps at their ten kilometre race pace and the recoveries at a comfortable jog (about seventy five percent of race pace).
Beginners should treat the twenty minute session as their introduction to quicker running so it would be a pace slightly quicker than the normal running speed for the repetitions and then at brisk walking pace in between to allow a good recovery."
The idea is to keep the hard efforts and the recoveries at a consistent pace if you can relative to your running ability.
Cool down for 15-20 minutes
It's a tough running workout but will pay massive dividends.
And we get to do it with the man himself!