View Workout (Debra Hancock)
Fartlik
January 9, 2018 (Morning)
Exercise Type: Run
Comments:
Want today to be a moderate day as we are obviously not tapering too much for BDR..
This is completely time based so don't worry about pace as much as effort.
Warm up 1 mile easy
Restart watch and run the following Fartlik:
Run 5 min fast (maybe somewhere in low 8's maybe)
2:30 jog
Run 4 min fast
2 min jog
Run 3 min fast
1:30 jog
Run 2 min fast
1 min jog
Run 1 min fast
Cool down easy for a few minutes if have time.
The fast parts are not so fast you have to stop running. This is a continuous run with change of speed. OBVIOUSLY;)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 3.89 Miles | 30:00 | |||
| 1.0 Miles | 8:00 | 8:00 / Mile | ||
| 0.72 Miles | 5:00 | 6:56 / Mile | ||
| 0.27 Miles | 2:30 | 9:15 / Mile | ||
| 0.57 Miles | 4:00 | 7:01 / Mile | ||
| 0.21 Miles | 2:00 | 9:31 / Mile | ||
| 0.42 Miles | 3:00 | 7:08 / Mile | ||
| 0.15 Miles | 1:30 | 9:59 / Mile | ||
| 0.29 Miles | 2:00 | 6:53 / Mile | ||
| 0.1 Miles | 1:00 | 10:00 / Mile | ||
| 0.16 Miles | 1:00 | 6:15 / Mile |