Today’s run was a 30 minute Fartlek run
I found it difficalt to keep to the speeds asked for so in the end I just ran hard (not sprint) when on FAST run and slower on RECOVERY run, I found it much easier than keep looking at my watch all the time.
WEATHER UPDATE – COLD COLD COLD !!!!
Start off with a warmup run for 5 minutes at 14 minutes per mile
Then jog for 5 minutes at 11 minutes per mile
Fartlek interval 1:
FAST: 1 minute at 8:50 minutes per mile for 1 minute
RECOVER: 1 minute at 13:00 minutes per mile for 1 minute
(x2)
Fartlet interval 2:
FAST: 1 minute at 8:50 minutes per mile for 2 minutes
RECOVER: 1 minute at 13:00 minutes per mile for 2 minutes
Fartlek interval 3:
FAST: 1 minute at 8:50 minutes per mile for 1 minute
RECOVER: 1 minute at 13:00 minutes per mile for 1 minute
(x2)
Fartlek interval 4:
FAST: 1 minute at 8:50 minutes per mile for 2 minute
Cool down at 14:00 minutes per mile for 6 minutes
Dave gets running 