Holmer Fartlek is your workout for today. It is part of the varied types of Swedish workouts collected under the Fartlek title. Holmer fartlek is named after the coach, a former Swedish decathlete, and it, again, gives you as much as you put into it. Go out at moderate pace for say, 3.5 miles, then run the return a few minutes faster, and get your heart pumping, then, as always, cooldown by jogging, and stretching, then, get off that wet clothes.
Monday, warm up, one mile easy, 50 minute Holmer Fartlek run , go out in 28 minutes, come back
in 22 minutes, easy one mile cooldown
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Monday, warm up, one mile easy, 50 minute Holmer Fartlek run , go out in 28 minutes, come back in
22 minutes, easy one mile cooldown
Tuesday, warm up, easy 2 miles, run ten 200 meter hill repeats, shorten stride, pump arms, look down
at your feet, jog down easy, repeat, then, 2 mile run, then, cooldown
Wednesday, warm up, easy 40-45 minute minute run, three times 150 meter stride outs, cooldown.
Thursday, warm up, find one mile hilly course, and run it hard, jog for five minutes and repeat four times, co
then, one mile cooldown,
Friday, warm up, easy 40-45 minute run with two 150 meter stride outs, then cooldown
Saturday, warm up, 5k trail race, the more hills, the better, cooldown
Sunday, warm up, 75 minutes, in hills, cooldown