Just like every other Tuesday for the past months, I started today on the track.
For today I went back to the 20 minute Fartlek that I’ve done 2 times earlier. I’m carving this Fartlek into my running plan at different times to see how I’m progressing over time. I covered a total distance of 4,52 km today, 130 meters less than my best effort till date.
🔥 6:00 Warm up
👟 :90 sec at 5k pace, :90 sec recovery
🔁 Repeat 2 times
👟 :60 sec at 5k pace, :60 sec recovery
🔁 Repeat 4 times
👟 :30 sec at 5k pace, :30 sec recovery
🔁 Repeat 4 times
👟 :15 sec at 5k pace, :15 sec recovery
🔁 Repeat 4 times
❄️ 3:00 Cool down
20 minute Fartlek distances over time:
- 20240312 – 4,52 km
- 20240210 – 4,38 km
- 20240127 – 4,65 km
First time in two months that I got around to running intervals/fartlek again, and what better way than using my friend Camiel’s fartlek workout. With 4,72km I was a little slower than the previous attempt at 4.84km, but it’s not bad for a first anaerobic exercise in 8 weeks.