I just finished a 9.972km running that lasted about 0hh:48mm:33ss !
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I always say that "Fartlek" is really one of the Key workouts that any runner willing to improve his performance should take as a main exercise.
It is not so repetitive as the usual long or short repetitions with their corresponding recovery in between and, definitely less boring than performing always the very same steady run, shorter or longer.
Fartlek is the combination of different pace intervals, usually also different in length, time or both. And the most important, your only reference has to be how you feel yourself while running, so, basically, you have to combine fast and slow intervals without any speed reference but your own feelings.
There are infinite combinations of Fartlek Workouts, for instance, today we did a long one:
It consisted on the following intervals: 7' Fast +6' slow + 5' Fast +4' slow +3' Fast + 2' slow +1' Fast.
We call this Fartlek "Grade 7" because we start from a fast and long interval of 9' running fast, mostly at your anaerobic threshold (lactate threshold)... Obviously, a "Grade 10" is similar but longer, and believe me that you do a lot of Kms in a very interesting way.
Actually, it combines the best of both worlds, the anaerobic run, developing the Force and speed, with the Aerobic Run, enhancing resistance.
My paces obtained during the Fast intervals have been:
- 7' at 3'55"/km
- 5' at 3'53"/km
- 3' at 3'48"/km
- 1' at 3'27"/km
Slow intervals run above 5'30"/km...it was so hot today ;-)
Do you fartlek?
Keep on running!
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