View Workout (Jennifer Jones)
Fartlik
November 16, 2017 (Morning)
Exercise Type: Run
Comments:
Ok we did this workout 2 months ago, so we are coming back to it now.
It is a workout based on time and I do want you working hard, but I don't want you to worry too much about exact paces and would prefer if you didn't even look at the overall paces And go more by effort.
So it's run 5x5min moderately fast with 2 min jog/walk in between
Warm up 1 mile easy
Then basically, i want You run 5 min moderately hard, hit split., walk/jog for 2 minutes, go 5 hard again and so on...
It will come out to 35 min. Of work not including warm up and cooldown
Paces may vary but if you just run by moderate effort that is the main concern...!!! Really this is an effort that can be sustained and is not supposed to kill you but is indeed hard. I would rather you run at a doable pace from the onset than try to kill it in the first few 5 min pieces..
Cooldown 1 to 2 miles for miealage purposes and what you have time for..
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.01 Miles | 1:05:31 | |||
| 1.0 Miles | 11:47 | 11:47 / Mile | Warmup | |
| 0.52 Miles | 5:01 | 9:38 / Mile | Speed | |
| 0.18 Miles | 2:07 | 11:45 / Mile | Easy | |
| 0.53 Miles | 5:00 | 9:26 / Mile | Speed | |
| 0.17 Miles | 2:00 | 11:45 / Mile | Easy | |
| 0.55 Miles | 5:00 | 9:05 / Mile | Speed | |
| 0.16 Miles | 2:02 | 12:42 / Mile | Easy | |
| 0.51 Miles | 5:04 | 9:56 / Mile | Speed | |
| 0.26 Miles | 3:35 | 13:46 / Mile | Easy | |
| 0.56 Miles | 5:02 | 8:59 / Mile | Speed | |
| 1.57 Miles | 18:53 | 12:01 / Mile | Cooldown |