View Workout (Erika Corley)
Fartlik
October 18, 2017 (Morning)
Exercise Type: Run
Comments:
This can be done Monday or Tuesday coming off of the 12.
This is short but a little harder so be aware!!
If we do harvest hustle on sat., I want Thursday to be very easy so trying to get some work in today..
Warm up .25 miles easy (stop, stretch, etc.)
Run .5 miles fast
Walk easy .1
Run .4 miles fast
Walk easy .1
Run .3 miles fast
Walk easy .1
Run .2 miles fast
Walk easy .1
Run .1 mile fast
Walk easy .1
Cooldown very easy .25 miles
So the total for day including warm up and cooldown will be 2.5 miles.
The idea for the fast portions is to really push and not hold much back bc each interval will get shorter and shorter. Also they do not have to get faster and faster, just steady and doing what you can to maintain;)
You don't have to give me the pace for the walking parts. But would love the splits for .5, .4, .3, .2 and .1!!
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.6 Miles | 41:51 | |||
| 0.25 Miles | 3:10 | 12:39 / Mile | Warmup | Brooks Levitate |
| 0.5 Miles | 5:29 | 10:58 / Mile | Brooks Levitate | |
| 0.4 Miles | 4:12 | 10:29 / Mile | Brooks Levitate | |
| 0.3 Miles | 2:58 | 9:53 / Mile | Brooks Levitate | |
| 0.2 Miles | 1:53 | 9:24 / Mile | Brooks Levitate | |
| 0.2 Miles | 1:59 | 9:54 / Mile | Brooks Levitate | |
| 0.25 Miles | 2:40 | 10:40 / Mile | Brooks Levitate | |
| 1.5 Miles | 19:30 | 12:59 / Mile | Cooldown | Brooks Levitate |