2016-17 HOKA ONE ONE Fall Cross Country Program, Week 21 Day Two, the final week of recovery

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A fartlek workout is a gift from our friends in Sweden. Fartlek means 'speed play'. In the years of World War 2, Swedish runners Gunder Hagg and Arne Andersson kept the mile alive, taking the record from 4:06.2 in 1942 to 4:01.4 in 1945! A strong component of their training was the speed play runs over soft trails in Sweden. Building speed and strength naturally was part of the concept.

20151212-_D3_0321.jpgTying your shoes, photo by Justin Britton

Some athletes have put themselves into world class shape just with fartlek because the variety is only limited by your creativity!

Try it, and have some fun!

Tuesday, January 10, 2017: Warm up, A fun fartlek, A minute easy, a minute hard, do that twenty times, and then, cooldown. Warm up and cooldown about ten to fifteen minutes.

Monday : Warm up; 4-mile run with friends, 4 x 150 meters, strideouts, cool down.

Tuesday: Warm up, A fun fartlek, A minute easy, a minute hard, do that twenty times, and then, cooldown. Warm up and cooldown about ten to fifteen minutes.

Wednesday: A nice 5 mile run, in a park, on soft ground, keep it relaxed. Remember to warm up and cooldown.

Thursday: Warm up, Holmer Fartlek. This is old school. Warm up ten minutes, then, run somewhere in fifteen minutes, and see if you can return in 14 minutes, cooldown for ten minutes.

Friday: Warm up; 4-mile run, run on a soft surface, cool down.

Saturday: If you can fine a low key mile race, or 800 meter race, or, better yet, a two mile, do it and just keep it relaxed. See where you are at. You will be surprised how much fitness you have kept.

Sunday: Long, relaxed run of 7-9 miles with friends. Long runs are great way to get the body moving during the holidays.

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