View Workout (Erika Corley)
Fartlek run
August 8, 2016 (Morning)
Exercise Type: Run
Comments:
After a very easy 5 min warm up,
I'd like you to run the following pattern with different intensities...
Run 3 min at a faster effort (maybe in the 11's if looking down at watch)
Jog 2 min at a slower pace, (maybe in the 12's?)
Walk 1 minute easy
Repeat that 6 min pattern 5 times for a total of 30 minutes....
The main thing I'm looking for here, is a change of pace between the run and jog pieces. Be sure to pace yourself, especially in that first 3 min piece. The 2 min jogs can be easy peasy;)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 2.58 Miles | 30:19 | |||
| 0.53 Miles | 6:09 | 11:36 / Mile | ||
| 0.52 Miles | 6:01 | 11:34 / Mile | ||
| 0.51 Miles | 6:02 | 11:49 / Mile | ||
| 0.52 Miles | 6:02 | 11:36 / Mile | ||
| 0.5 Miles | 6:05 | 12:10 / Mile |