The idea of Holmer Fartlek is this: callousing. Go out at a talking pace, just stay physically social distanced. Then, have a go. See what you can do. Push a five minute section, float, then push it again. Get to the point where you do not want to talk. Breathe hard for five minutes. And once you get back, cool down.
Ben Blankenship, photos by Getty Images / World Athletics
Fartlek is attributed to Gosta Holmer (1891-1983), the 1912 Olympic bronze medalist in decathlon, 8th in pentathlon, and 4th in 1920 Olympic decathlon. In the 1930s, while working with some modest Swedish athletes, Gosta Holmer developed the fartlek interval system, using faster than racing segments and recovery segments. Lots of freedom in this system, and some athletes thrive on this system. (My pbs from 800m to the marathon were set using primarily varied fartlek in my last years of racing.)
Tuesday, April 21, 2020 : warm up, 50 minute run, go out easy for 26 minutes, come back in 24 minutes, cooldown, (Holmer Fartlek)
2020 RunBlogRun Spring Track & Field Training program, Buiiding strength, Week 17, 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 26 minutes, come back in 24 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. 15 minute cooldown.
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, 45 minute run with six hill charges (at 2 minutes), cooldown
Sunday: Long runs, 70-75 minutes
