TODAY, DO AN INTERVAL (IN) RUN FOR 20 MINUTES AT LEVEL 4 INTENSITY. This week, you'll do what the Swedish term fartlek, which means speed play. After a 20-minute warm-up on the track or favorite trail, run hard when the urge strikes, and easy when going hard doesn't seem like such a good idea. Continue in this unstructured manner for 20 minutes. Cool-down for 15 minutes by jogging or walking. See advanced training books for endurance athletes for fartlek details.
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