Fartlek
Forty minutes of unstructured pace play.
Aerobic
≈ 44 min
3 exercises
Coach's note
Pick a landmark, run hard to it, jog until you have recovered. Repeat on feel.
The session
- 1
Warm-up Jog
1000 m · 6 min · 9.7–10.3 km/h · 5:50–6:11 /km
Easy conversational jog to open a session.
- 2
Fartlek Run
30 min
Unstructured pace play. Alternate hard and easy on feel.
- 3
Cooldown Jog
800 m · 5 min · 9.3–9.9 km/h · 6:04–6:27 /km
Easy jog to flush the legs after hard work.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
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