I know, this whole fartlek thing is making you think you are Swedish. Gustav Holmer was the coach. He had extraordinary athletes and he knew that they possessed the discipline to challenge themselves in workouts. Fartlek can build you into tremendous shape. We have another week in this mode and then, we will be moving on, but you will also be fitter!
If you are a senior in high school, you might just consider a 30 minute morning run, on Monday, Wednesday and Friday. Check your resting pulse each morning. Write it down on a charge. If your morning pulse is more than five off from the day before, let your coach know. Rest is key as is hydration and eating well.
Monday, January 29, 2018: 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
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.