Fartlek is one of the special secret sauces with training. Long runs, hills, fartlek are primary parts of the training cycle.
Thursday, July 25, 2019: 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 minutes easy before and after, keep it good effort, and focus on the cool down.
Week 2, Summer mileage, Training week 4, time to get focused
Monday: 55 minute park run
Tuesday: 20 minute warm up run, 4 times hilly mile, 5 minute jog between each, 20 minute cooldown
Wednesday: 55 minute run, relaxed
Thursday: 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 minutes easy before and after, keep it good effort
Friday: 55 minute park run, relaxed
Saturday: 50 minute easy run
Sunday: 70-75 minute long run