2017-18 HOKA ONE ONE Postal Nationals Recovery Training Program, Week 4, Day 4, your first fartlek workout for 2018! It's Thursday, January 11, 2018

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Fartlek was developed in Sweden, prior to and during World War 2. Arne Anderson and Gundar Hagg battled to bring the mile WR down to 4:01.6 from 4:06.2 ( 1 July 1942 to 17 July 1945). They were sophisticated runners, and fartlek, or 'Speed play' allowed them to change workouts each day, depending on shape and needs. Training on trails, many cushioned by fir trees, these two fine runners built themselves into shape not seen by any one before them. Try fartlek workouts that we suggest, and as you get fit, make unique workouts that work for you. I used to charge all of the hills on golf courses, until I got chased off the courses!

20151212-ROSA0206.jpgOff to the races! photo by PhotoRun.net

Their races happened in neutral Sweden during WW2. If I could time travel, that is one of the places I would have loved to have been!

Thursday, January 11, 2018: warm up, 40 minute fartlek workout, 10 times 2 minutes at 5k race pace, 2 minutes easy, cooldown

Week 4, last week of recovery, starting to get back to the track

Monday: warm up, 4-5 miles easy, 4 times 150 meters stride outs, cooldown

Tuesday: warm up, Two miles on track, sprint straights, jog turns, cooldown

Wednesday: warm up, Easy 4-6 miles, cooldown

Thursday: warm up, 40 minute fartlek workout, 10 times 2 minutes at 5k race pace, 2 minutes easy, cooldown

Friday: warm up, 4 -5 miles easy, 4 times 150 meters stride outs, cooldown

Saturday: warm up, race 1k, mile or 800 meters, cooldown

Sunday: Relaxed Long run 70 minutes.

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