It is: A continuous 20 minute run where you alternate between an “on” pace, which is quicker, and an “off” pace which is a slower easy run pace. There are no breaks.
What to do:
2 mile easy warm up jog
2 x (90 sec on, 90 sec off)
4 x (60 sec on, 60 sec off)
4 x (30 sec on, 30 sec off)
4 x (15 sec on, 15 sec off)
1-2 mile easy cool down jog
This is a great workout. You can do it anywhere; on the flat, gentle hills, different surfaces, depending on what you want out of it, and it makes you FAST. The hard part is only 20 minutes long, and you feel like you really accomplished something when you’re done. And you have!
Why it’s great: Running quicker paces requires you to adopt your most efficient and powerful stride, which is good practice for long distance runners. It’s good for the body to work at different speeds and programmes. This is the most fun workout I’ve done that helps you practice running quicker paces whilst training your body to recover quicker.
When doing a #Moneghetti think of yourself like a race car with four gears. Every time the intervals get shorter in time, you go up a gear. The 90 second intervals are like 5k pace (controlled), the 60 seconds a little quicker, the 30 seconds a little quicker still, and the 15 seconds you’re firing on all cylinders!
Make it harder: Try it on hilly terrain. Painful!