I thought today would be a good day to mix things up a little. Instead of going for my regular Sunday morning long run I went to the track today to combine a 20 minute Fartlek run with a 20 minute recovery run (3,16 km). Including warm up for the Fartlek I did a total exercise of 46 minutes.
The Fartlek that I did was the 20 minute time based Fartlek that I’ve done several times before. As it’s time based I can compare over time if I’m making progression or not. Today I made progress, as I covered more than 5 km for the first time in 20 minutes. I wasn’t expecting that progress half way the run for sure as this exercise was definitely a tough one. It’s a bit crazy to see now that I covered more then 400 meters more then last time, almost a month ago.
🔥 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:
- 20240505 – 5,06 km
- 20240409 – 4,63 km
- 20240312 – 4,52 km
- 20240210 – 4,38 km
- 20240127 – 4,65 km
@camiel it’s registered in my Garmin as “Camiel’s fartlek” workout. Nice result!