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Day 034 - Fartleks

15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 10-minute uphill (UP) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.        Training via ActiveMail

TODAY, DO A 10 MINUTE UPHILL (UP) RUN AT LEVEL 4 INTENSITY. Warm-up for 10 minutes with easy to moderate paced running. This week, you'll do what the Swedish term fartlek, which means speed play. Pick a rolling or hilly route and go hard (level 4 HR) when the urge strikes, and easy when going hard doesn't seem like such a good idea. Continue in this unstructured manner for 10 minutes. Cool-down for 10 minutes by jogging or walking. See chapter 4 of SERIOUS Training for Endurance Athletes for fartlek details.