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Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”
Swedish Fartlek was the name of the game and Swedish Fartlek was what we did. I was informed that I was supposed to do a speed based workout so I racked my brain for something that would give folks a great workout without the cant walk feeling of sprints at the end. I at least achieved the former of the two.
Start out with a mile warm up around the track.
2 x Miles – First and Third lap 5k pace, 2nd and 4th lap Mile PR pace
3 x 800m – First 200 and Third 200 5k pace, 2nd and 4th 200m Mile PR Pace
4 x 400m – Hard on the straight aways and recover on the turns
800 m Warm Down
Naked Moleskin:
– Fartleks were tough. Hard to do with different folks at different paces and making sure to not get carried away on both paces. Surprised most folks seems to come in around the same times each rep or at least when I looked at my watch it seemed that way. Good pax was keeping up the pace from beginning to end.
– Prayers for Hushpuppy and his family with the loss of his father.
– Announcements – Susan G Komen Race for the Cure – Sign up on the race site with team F3 Raleigh. Convergence on Memorial Day, hour workouts at Zero Hour and Catalyst sites, I have heard both 7 am and 6:30 am so stay tuned for official times.
