This is a fast and furious workout. 20 times a minute hard, minute easy will go fast, but will also have you worn out. That is good. And it is fun. Run it on the grass or trails and have some fun. Speed is good, and it will feel hard this time of the year. Make sure you cool down well.
Tuesday, January 30, 2018: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown
Week 3, the beginning of track season
Monday: warm up, 5-6 miles, Holmer Fartlek, go out at good pace, and at half way, increase pace and run back a minute faster than first half, then, 4×150 meter stride outs, cooldown
Tuesday: warm up, 50 minute fartlek, 20 times 1 minutes hard, 1 minutes easy, two times 2.30 minutes hard, 2.30 minutes easy, cooldown
Wednesday: warm up, Easy 55-60 minutes, cooldown, on soft ground
Thursday: warm up, 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 times 45 seconds hard, 1:15 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, if you do not race, then, two miles on track, sprint straights, jog turns, cooldown. Prefered race distance, 1k one week, 1 mile one week, 2 mile another. cooldown.
Sunday: Relaxed Long run, 65-70 minutes with friends, at pace you can talk. Long runs are all about the socializing and building endurance.