The fartlek system is from the Swedish, meaning speed play. In the 1940s the great milers Arne Andersen and Gunder Haag brought the world record to 4:01.6. Speed play was done on the forest trails, on soft ground and developed into amazingly strong workouts. Truth is, better shape you are in, more fartlek can benefit.
Monday, August 21, 2017. warm up, one mile easy, 50 minute Holmer Fartlek run , moderate pace, at 20 minutes, 5 minutes at 5k pace, at 30 minutes, 5 minutes at 5k race pace, at 40 minutes, 5 minutes at 5k race pace, cooldown
As you begin running again, please consider the HOKA ONE ONE training shoes.
To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals, which opened August 15!
Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here’s the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV
Monday, warm up, one mile easy, 50 minute Holmer Fartlek run , moderate pace, at 20 minutes,
5 minutes at 5k pace, at 30 minutes, 5 minutes at 5k race pace, at 40 minutes, 5 minutes
at 5k race pace, 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, 2 mile run, then, cooldown
Wednesday, warm up, easy 40-45 minute minute run, three times 150 meter stride outs, cooldown.
Thursday, warm up, one mile easy, 50 minute fartlek, after 5 minutes, 2 minutes hard, two minutes easy, repeat ten
times, at 48 minutes, three minutes hard, then, one mile easy cooldown,
(if you so desire, fartlek should be run on hilly course)
Friday, warm up, easy 40-45 minute run with two 150 meter stride outs, then cooldown
Saturday, warm up, three miles on track, sprint straights, jog turns, cooldown
Sunday, warm up, 75 minutes, in hills, cooldown