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!
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.