Session #7 Long Fartlek
Similar to the Mona Fartlek, this session is ideal for building speed endurance and also a change of pace. It is suitable for any athlete with 5km runners focusing on faster reps and slower recoveries and marathon runners maintaining a faster pace in the recoveries.
Session: 4 x 2min, 1 min, 30sec Continuous running
Total Duration: 26minutes (Including recoveries)
Start with a 2 minute effort at approx. 10km race pace. Continue into a 60 second recovery jog/float followed by a 1 minute effort at under 5km race pace. Then roll into a 60 second recovery jog/float then do a 30 second effort at 1,500m race pace. Next continue with a 60sec jog recovery. Repeat this cycle four times.
PACE GUIDE:
MEN
Elite: 7.6km+
Serious: 7km+
Club: Sub 6.5km+
WOMEN
Elite: 7km+
Serious: 6.4km+
Club: 5.8km+