session that was designed by Gösta Holmér for a cross country (multi-terrain) runner. It is an example of what a fartlek session might look like—although fartlek sessions should be designed for an athlete's own event or sport, as well as catering to their individual needs. According to this source, sessions should be at an intensity that causes the athlete to work at 60% to 80% of his or her maximum heart rate. This should mean that the body will not experience too much discomfort while exercising. An athlete should also include a good warm up at the beginning of the session, and a cool down at the end of the session, to improve performance, minimize post-workout muscle soreness, to decrease the chances of injury and for other reasons. Specifically, the workout should include: Warm up: easy running for 5 to 10 minutes. Steady, hard speed for ; like a long repetition. Recovery: rapid walking for about 5 minutes. Start of speed work: easy running interspersed with sprints of about , repeated until a little tired. Easy running with three or four "quick steps" now and then (simulating suddenly speeding up to avoid being overtaken by another runner). Full speed uphill for . Fast pace for 1 minute. The whole routine is then repeated until the total time prescribed on the training schedule has elapsed. Fartlek variations Major forms Mona fartlek Australian distance runner Steve Moneghetti lends his nickname to a training workout "well known... in Australia", which was "devised by his... coach Chris Wardlaw... a dual Olympian". The workout, which provides a "way to inject... speed" into a run, has been described as a "cut-down ladder-fartlek", and was a track workout in its original design but is suited to any continuous course. The workout was designed to fit a 20-minute session, accompanied by a requisite warmup and cooldown, e.g., of half the training length (i.e., ca. 10-minutes each). It pairs periods of effort and recovery, specifically consisting of two 90-second efforts (each followed by the same length of recovery), with the same pattern then being followed for four efforts of 60 seconds, four efforts of 30 seconds, and four efforts of 15 seconds. A stated assumption of the workout is that as the period of effort shortens, the intensity (pace) of the effort increases, although actual workouts are tailored to individual runners' needs (i.e., there is "no hard and fast