Fartlek is the Swedish term for ‘Speedplay’. These workouts were first done by great Swedish runners in the 1940s and 1950s as an alternative to interval training. It is a simple as one wants or as complex as one wants. In Holmer Fartlek, I would run 30 minutes out, and then, run as hard as I could on the way back, probably around 25 minutes. The fartlek I give you are workouts that help build your sense of pace and your endurance. Today’s workout is pretty challenging, and it is meant to be. Follow the workouts to the letter. Push yourself at level you can now.
Tuesday, July 24, 2018-warm up, 60 minutes, three times 7:30 fartlek hard, 7:30 moderate run, three times 2:30 hard, 2:30 easy, cooldown
This is a summer long mileage program. We are starting week 5. Show it to your coach, follow it, and we will have you in shape for the first week of September, 11 weeks from now. During the fall, we will provide you 11 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!
Week 5, Fifth week of cross country summer training
Monday-warm up, easy 45-50 minutes, cooldown
Tuesday-warm up, 60 minutes, three times 7:30 fartlek hard, 7:30 moderate run, three times 2:30 hard, 2:30 easy, cooldown
Wednesday-warm up-easy 45-50 minutes, cooldown
Thursday-warm up, 20 minutes steady, 8 times 200 meter hill, jog down, 20 minutes steady, cooldown
Friday-warm up, easy 45–50 minutes, cooldown
Saturday-30 minute walk, 30 minute swim, 30 minute bike ride, just move for 30 minutes
Sunday-50-55 minute easy long run