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» 100-Days to a Marathon

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Day 044 - Fartleks

20-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 20-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 15-minute EN run at level 2 intensity.

TODAY, DO AN INTERVAL (IN) RUN FOR 20 MINUTES AT LEVEL 4 INTENSITY. This week, you'll do what the Swedish term fartlek, which means speed play. After a 20-minute warm-up on the track or favorite trail, run hard when the urge strikes, and easy when going hard doesn't seem like such a good idea. Continue in this unstructured manner for 20 minutes. Cool-down for 15 minutes by jogging or walking. See advanced training books for endurance athletes for fartlek details.