Soleful Saturday-Moneghetti Workout

Welcome back to Soleful Saturday…..a Saturday post dedicated to all things running.

Today, I am sharing with you a workout that has been one of the hardest workouts that I have done in a long time.

A little back story…since my knee arthritis has been giving me so much pain, I have reduced my running significantly.  Pros: I have not had as much knee pain and swelling. Cons: I have had to rebuild my run endurance and speed.

Last December, I shared the excitement of being selected to the 2017 Tri-Equal team which meant that I got 3 months of free triathlon training.

My 3 months of training has begun and has begun to increase in intensity and effort. One of those increased efforts was a run workout using the Moneghetti Method.

What is the Moneghetti Method:

A continuous 20 minute fartlek run performed by alternating between an “on” pace which is on the speedy side, and an “off” pace which is the pace of your typical easy run. There are no stop breaks. I repeat….there are NO stop breaks! OUCH!!

I have to be honest and admit that my first time doing this the Moneghetti Method, I had such difficulty not stopping and taking breaks after each hard effort. I also didn’t get the memo that the ‘off’ pace should have been my easy run pace. I used the ‘off’ to walk and catch my breath…lol!

The Workout:

2 mile easy warmup jog
2 x (90sec 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 cooldown jog

What I liked about it:

• It had me focusing on my form and efforts;
• The ‘hard’ part is only 20 min….although it feel likes so much longer…lol;
• I liked working at different speeds for different periods of time;
• I could feel my speed coming back…OK maybe I am imagining that butI can see how this type of workout can really help to get my speed back just a bit.

Have you ever done the Moneghetti Workout? Any other speed workout?

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