After 10 minutes of warm-up jogging pick a landmark in the distance-this can be a telephone pole, mailbox, a tree, a building, etc, and run to it at a faster pace.Build for 3 minutes as moderate, moderate-hard, hard each for 1 minute.After a 12 minute warm-up jog, plus a few drills and strides.If you have a hard time returning to “normal” long-run rhythm, then you are running the surges too quickly. This is not drastically faster-perhaps 15 to 20 seconds per mile faster than your normal long-run pace. During your longest run of the week, pick up your pace for 1:00 minute every 6 to 8 minutes.Three Sample Fartlek Workouts Long Fartlek Run Fartlek is playful, playing with speed and saying the word often elicits giggles!.Fartlek provides a lot of flexibility, so you can do a high intensity session to push your limits or a low intensity session if you are tapering for a race or easing back into running post-injury. ![]()
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