Wednesday Workout: Fartlek Run

Published on 08/27/2014

Aside from being a fun word to speak with friends, the word “Fartlek” is a Swedish term used by runners for speed-play workouts. Unlike most tempo or progression runs, a fartlek run is characterized by intermixed faster and slower paces for a steady duration. In this workout, we slowly build speed upon each hard effort, while decreasing its duration. Once you become familiar with how your body responds to these paces, feel free to play around with interval times.

Workout:

Time

        Description

Zone (HR / RPE)

15:00

        Warm Up (Easy)

Zone 2

20:00

        Fartlek

Zone 3 - 4

15:00

        Cool Down (Easy)

Zone 2


Fartlek Progression:

Time

      Pace

5:00

      Hard Effort, 5k Race Pace

1:00

      Easy Effort

4:00

      Hard Effort, 5 Seconds Faster than 5k Race Pace

1:00

      Easy Effort

3:00

      Hard Effort, 10 Seconds Faster than 5k Race Pace

1:00

      Easy Effort

2:00

      Hard Effort, 15 Seconds Faster than 5k Race Pace

1:00

      Easy Effort

1:00

      Hard Effort, 20 Seconds Faster than 5k Race Pace

1:00

      Easy Effort

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