15-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 20-minute interval (IN) run at level 4 intensity (80-90% MHR). Cool down with a 10-minute EN run at level 2 intensity.
TODAY, DO A 20 MINUTE INTERVAL (IN) RUN AT LEVEL 4 INTENSITY. It's fartlek time again. Find a fun loop or stretch of trail or road and go fast when you want and jog easily when you want, use landmarks or chase the dog. Warm-up for 15 minutes first, and cool-down for 10 minutes when you're done playing around.
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