Fartlek: Speed Play
- Warm-up 10 - 15 minutes
- Run the whole gamut of paces over an undulating area such as
a park or a golf course. Mix in some fast stride-outs, sustained runs for a minute
or 2, short hill sprints, downhill strides, etc, making sure that
you have easy recovery jogs in between.
- Cool-down 10 - 15 minutes
Since you make it up as you go there is no
pressure to perform and you can make it as hard or as easy as
The suggested pace given on the program is the
average pace. You should speed up and slow
down according to how you feel, not by any set pace; but
because of the recovery runs, overall pace should come out slightly
slower than normal aerobic run.
Great way to stretch out during base training.
- Feeling-based training
- Changing paces
- Trying to quantify the run and making
this speed "work" rather than speed
- Repeatedly sustaining your fast portions too
long and entering into an anaerobic state that you cannot
quickly recover from.