by Larry EderFartlek is one of the most important tools that a distance runner can use in training. I used to do a test of 30 times 40 seconds hard, then jog 60 seconds, on a baseball pitch, every 2-3 weeks in build up, and once a week in racing (cutting down to 20). Speed play is as easy or difficult as one might desire. I just think about Arne Andersen and Gunder Haag, charging down wood chip filled paths in Sweden, as they kept the sport alive in the 1940s.
FootLocker NE 2018, photo by Photorun.net
Thursday: 20 minute warm up, 2 x 6 minutes, at race pace, with 3 minute cooldown btw, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown
Week 21, Fall XC Training week 21, a time to really race
Monday: 50 – 60 minute park run, 4 x 150m strideouts
Tuesday: 30 minute run, 20 minute tempo run, pace is 30 seconds per mile above current 5k race pace, 4x 150m strideouts, 20 minute cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 20 minute warm up, 2 x 6 minutes, at race pace, with 3 minute cooldown btw, 10 minute jog, 30 minute fartlek, 10 times 2 minute, 5k pace, 1 minute easy, 20 minute cooldown
Friday: 30-45 minute minute park run, relaxed
Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 8 x 150m strideouts, cooldown
Sunday: 85-90 minute long run
