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Intermediate 5K
Day 044 - Track Fartlek
10-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. 
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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 10 minute warm-up on the track, run hard around the track (level 4 HR) 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 10 minutes by jogging or walking. See advanced training books for endurance athletes for fartlek details.
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