Hi, I'm following this beginners schedule on your site:
http://www.runnersworld.co.uk/news/article.asp?SP=&v=3&UAN=47I've noticed it has a 40min fartlek in week three and I am wondering what that should consist of. I doubt I can run for 40mins straight yet as by the time I get to week three the most I will have done will be a 10 min walk jog 20 walk 10....
Any help or advice about what the fartlek should consist of would be most welcome.
DanielB
Comments
Anyway, it's running at different speeds - i.e. your 40min fartlek will involve running slow for a few minutes, then a fast burst for a minute or two, then a slow bit, then a medium bit, then fast again - no strict pattern, just play around. That's how I do it anyway!
APparently it's Swedish for 'speed play' or something....anyone confirm that??
Daniel
At the moment the only speedwork I do is intervals of two minutes fast running alternating with two minutes slow running, six reps. I aim to run the intervals at the same pace for each, so that by the end I couldn't manage another interval but I'm not actually dead!
I also do a tempo run, a long run and a recovery run each week (or at least I'm aiming to, once I get some pacing problems sorted out). Would it be better to replace the interval/tempo with fartlek occasionally?
We have a 'set' fartlek route of about 7 miles where everyone knows which lamp post, dustbin or driveway the stop and starts are, then we do an 'ad lib' fartlek where each runner in the group takes a turn to shout start and another shouts stop - makes for shorter and longer bursts of speed and recovery.