2020 RunBlogRun Track & Field Training Program, Week 7, Day 5...Fartlek on Friday...

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The challenge of fartlek is your creativity. Use it to build fitness and racing sharpness.

TRACK & FIELD High School Nationals by  Steven Sutton DUOMO 10 March 2019 Katelyn Tuohy - 6BSS.jpgKatelyn Tuohy, photo by Steve Sutton / DUOMO

Friday, Feb 14, 2020: Fartlek, 50 minutes, 8 x 3 minutes at 3k pace, 3 minutes easy, 2 x 30 seconds hard, 30 seconds easy, 20 minute cooldown

2020 RunBlogRun Spring Track & Field Training program, Week 7, Day 5

Monday: Hilly run, 50 minutes, include 10 uphill runs of 2 minutes each, cooldown

Tuesday: Easy 45 minutes, 6 x 150 m strideouts

Wednesday: 30 min warmup run, 16 x 200m, Mile pace, 100m jog between each, 4 x 300m, Mile pace, 150m jog between each, 20 minute cooldown

Thursday: Easy 45 minutes, 6 x 150m strideouts

Friday: Fartlek, 50 minutes, 8 x 3 minutes at 3k pace, 3 minutes easy, 2 x 30 seconds hard, 30 seconds easy, 20 minute cooldown

Saturday: Easy 45 minutes, 6 x 150 m strideouts

Sunday: a modest long run, 65-70 minutes

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