The idea of a Holmer Fartlek is what we called FSR, a fast strong run. Gently build up the pace, and over the last half, increase the pace each five minutes.
Konstanz Klausterhalfen, 3000m, 2019 Nike Pre Classic, photo by Brian K. Eder / RunBlogRun
Tuesday, 28 April 2020: warm up, 50 minute run, go out easy for 25.5minutes, come back in 23.5 minutes, cooldown, (Holmer Fartlek)
2020 RunBlogRun Spring Track & Field Training program, Buiiding strength, Week 18, day 2
Monday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 50 minute run, go out easy for 25.5minutes, come back in 23.5 minutes, cooldown, (Holmer Fartlek)
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes, you can run 20 minutes at 6;20 mile pace, this is not to exhaust you, but to build you. 20 minute cooldown,
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, 45 minute run with eight hill charges (at 2 minutes), cooldown
Sunday: Long runs, 70-75 minutes
