by Larry EderThis is Week 7, day two.
Today’s workout is speed play, called Fartlek in Swedish.
The beauty of fartlek is that it can be done anywhere. Many fartlek enthusiasts dream of running fartlek on wood-chipped trails, found in parks, or through hilly, trails in parks. The beauty is, one can do it in a parking lot, or around a soccer pitch if that is the option that one has.
The beauty of fartlek is also about the intensity. As one gets fitter this workout gets tougher and tougher. And a coach can work with several groups of athletes with this workout and keep all working at the correct intensity.
Running on trails also promotes foot health, as the varied footing requires your foot muscles and ligaments to work naturally. Healthy feet equals healthy running.
Isabelle Boffey upsets a tough field over 1,000 meters, 2022 Muller Indoor Grand Prix, photo by Getty Images/ British Athletics
Your workout today: February 22, 2022, Tuesday: Warm-up, 55 minutes running on trails, 15 minutes easy running, then, 8 times 2 minutes hard, 3 minutes easy, with 15 minutes easy running, and cooldown, (hard running at 1500m pace)
2022 RunBlogRun Spring Middle Distance Daily Track Training (800m-5000m), Week 7, Day 2
Monday: warm-up, 40-50 minutes moderate running, 6 x 100m stride outs, cooldown
Tuesday: Warm-up, 55 minutes running on trails, 15 minutes easy running, then, 8 times 2 minutes hard, 3 minutes easy, with 15 minutes easy running, and cooldown, (hard running at 1500m pace)
Wednesday: warm-up, 40-50 minutes, moderate running, 6 x 100m stride outs, cooldown
Thursday: warm-up, 55-minute fartlek, 10 minutes running, then 16 x 1 minute hard, 1 minute easy, 13 minutes running, then cooldown
Friday: warm-up, 40-50 minutes moderate running, 6 x100m stride outs, cooldown
Saturday: warm-up, Racing on the relay, 4x400m, plus a 1000m, or an 800m, cool down
Sunday: 65-70 minutes moderate pace, on trails
