The fartlek on Thursdays is a big deal. It taxes you, and shows you what you are made of. Take the workout one part at a time.
Getting in the runs, photo by NaZ Elite
Thursday, September 12, 2019: 80 minute fartlek, 10 x 2 minutes at 5k pace, 2 minute jog, 10 x 1 minute, 5k pace, 1 minute jog, 10 minute warmup up, 10 minute cool down
Week 11, Summer mileage, Training week 11, building racing fitness
Monday: 55 – 60 minute park run
Tuesday: 20 minute warm up run, 3 x mile, hilly, 1/2 mile jog, 8 x 160m stride outs, cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 80 minute fartlek, 10 x 2 minutes at 5k pace, 2 minute jog, 10 x 1 minute, 5k pace, 1 minute jog, 10 minute warmup up, 10 minute cool down
Friday: 30-45 minute minute park run, relaxed
Saturday: 5k hilly race, get the first race in
Sunday: 85-90 minute long run