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