TODAY, DO AN INTERVAL (IN) RUN FOR 10 MINUTES AT LEVEL 4 INTENSITY. This week, you'll do what the Swedish term fartlek, which means speed play. After a 15 minute warm-up on the track, run hard around the track (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.
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