Set your rep distance and target pace, then describe recovery the way your session actually runs it — a fixed cycle (rep start to rep start), a set amount of standing, walking or jogging rest, or just open — walk or jog back however long that takes, no fixed number. Built for sessions like 8×400m off a 2:30 cycle, or 90 seconds standing between reps. Reps can also be measured by time instead of distance — handy for hills or anything where pace isn't really the point, like 10×90s hard with a jog back down to start.
Session read-out
Recovery per rep
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Total reps
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Total distance
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Total session time
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| Gear | Distance | Pace /km | Time |
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| Set | Reps × Dist | Rep pace /km | Rep time | Cycle | Recovery | Set time |
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Group paces
| Pace /km | Rep time | Recovery | Cycle |
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Garmin Connect steps (Training › Workouts › Create a Workout)
Add your own Warm Up and Cool Down (Duration: Open) — the main set below. Pace targets are ±5 sec/km ranges; narrow them in Garmin if you want it tighter.
The Mona (Moneghetti) Fartlek: 2×90s, 4×60s, 4×30s and 4×15s hard, each matched by an equal “float” recovery — 20 minutes, continuous. Hard efforts naturally sharpen as the reps shorten, so set a pace for each length; float stays one steady pace throughout.
Predicted distance
Total distance
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Hard distance
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Float distance
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Total session time
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| Phase | Reps | Hard dist / rep | Float dist / rep | Phase distance | Cumulative |
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Group paces
| 90s | 60s | 30s | 15s | Float | Distance |
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Structure: 2×90s + 4×60s + 4×30s + 4×15s hard, each with an equal-length float. One set = 20 minutes exactly, on top of your warm-up and cool-down.
A float isn’t a jog — hold it between threshold and marathon pace, quicker than marathon effort, so you keep clearing lactate rather than fully recovering. Coach David Roche pegs float effort as easy-to-moderate; running coach Steve Magness puts experienced runners’ float around marathon pace as the slow end of that range.
Garmin Connect steps (Training › Workouts › Create a Workout)
Add your own Warm Up and Cool Down (Duration: Open) — the main set below. Pace targets are ±5 sec/km ranges; narrow them in Garmin if you want it tighter.
Build any continuous fartlek — hold effort straight through, no stopping. Fix the rep by distance (Deek’s Quarters, 200s) or by time (2 minutes hard / 1 minute recovery, or whatever your session calls for), and it'll work out the other side.
Session read-out
Total distance
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Total session time
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Reps
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| Segment | Distance | Pace /km | Time / rep | Reps | Total time | Total distance |
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Group paces
| Hard pace | Recovery pace | Time / rep | Total time |
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Deek’s Quarters (8×400m hard / 200m float) was Rob de Castella’s year-round staple; the 200s are a shorter, sharper variant. A float recovery is faster than a jog too — hold it between threshold and marathon pace rather than shuffling it out.
Garmin Connect steps (Training › Workouts › Create a Workout)
Add your own Warm Up and Cool Down (Duration: Open) — the main set below. Pace targets are ±5 sec/km ranges; narrow them in Garmin if you want it tighter.
Build a ladder from any run of distances (or durations), set a pace for each rung — quicker on the way down, however your session calls it — choose how recovery scales (including its own cycle time per rung), and repeat the whole sequence as many laps as you like.
Ladder read-out
Total work distance
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Rungs
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Total session time
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| Rung | Distance | Pace /km | Rep time | Recovery | Cumulative dist | Cumulative time |
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Group paces
| Pace /km |
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Garmin Connect steps (Training › Workouts › Create a Workout)
Add your own Warm Up and Cool Down (Duration: Open) — the main set below. Pace targets are ±5 sec/km ranges; narrow them in Garmin if you want it tighter.
Know any two of distance, time and pace — get the third. Works for anything, not just the sessions above.
Result
Distance
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Time
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Pace /km
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400m track laps
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Run a solid race or time trial? Predict roughly-equivalent times at other distances using Riegel’s formula — a good ballpark, not a guarantee.
Predicted times
| Distance | Predicted time | Pace /km |
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Riegel’s formula (T2 = T1 × (D2/D1)1.06) assumes similar training and conditions across distances — treat it as a ballpark, especially the further you stretch from your reference distance.
Pacing a time trial or a time-based goal on the track? Set your target and split distance, get lap-by-lap splits.
Splits
Pace
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Splits
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| Split | Distance | Split time | Cumulative |
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