View Workout (Jennifer Jones)
Fartlik
June 8, 2018 (Morning)
Exercise Type: Run
Comments:
If did easy run yesterday this can be done today.
Otherwise maybe Friday?
Run .25 miles easy (high 11’s or low 12’s depending on terrain)
Run .5 mile at tempo pace( somewhere in high 10’s or high 9’s would be great)
Run .25 miles easy
Take a full 2 min. Rest
Let's do 4 sets of this for a total of 4 mikes with the 2 min rest stops in between..
The idea of the rest stops is to allow you to run fast for especially the .5 mile in each set. The breaks are important so we can work on speed today.
I know it's a little confusing. Lmk if you have any questions!
Total is 4 miles but can cooldown an extra mile or two if want;)
| Distance | Duration | Pace | Interval Type | Shoes |
|---|---|---|---|---|
| 6.09 Miles | 1:07:31 | |||
| 1.0 Miles | 11:31 | 11:31 / Mile | Warmup | |
| 0.25 Miles | 2:56 | 11:44 / Mile | Easy | |
| 0.5 Miles | 4:47 | 9:34 / Mile | Tempo | |
| 0.26 Miles | 3:12 | 12:18 / Mile | Easy | |
| 0.27 Miles | 3:06 | 11:28 / Mile | Easy | |
| 0.5 Miles | 5:30 | 11:00 / Mile | Tempo | |
| 0.27 Miles | 3:16 | 12:05 / Mile | Easy | |
| 0.25 Miles | 2:58 | 11:52 / Mile | Easy | |
| 0.51 Miles | 4:46 | 9:20 / Mile | Tempo | |
| 0.26 Miles | 3:02 | 11:40 / Mile | Easy | |
| 0.25 Miles | 2:51 | 11:24 / Mile | Easy | |
| 0.51 Miles | 4:49 | 9:26 / Mile | Tempo | |
| 0.26 Miles | 3:09 | 12:06 / Mile | Easy | |
| 1.0 Miles | 11:38 | 11:38 / Mile | Cooldown |