Fartlek Training
easy warm up
30 mins of speed play made up of:
Set 1 - RPE 6/7 10k pace
2 x 90 secs- 90 secs recovery –Jog/walk
4 x 60 secs – 60 secs recovery J/W
4 x 30secs - 30 secs recovery J/W
6 x 15 secs – 15 secs recovery – J/W
2 minutes jog / walk recovery
Set 2 – RPE 8 – start at 5k pace and gradually increase
1 x 90 secs - 90 secs recovery –Jog/walk
2 x 60 secs – 60 secs recovery J/W
2 x 30 secs - 30 secs recovery J/W
4 x 15 secs – 15 secs recovery – J/W
Easy cool down