Notes
Well, that felt incredibly useful and not super hard. I was gonna do a proper speed workout, but morning runs are the worst (high of 28 today means better than the alternative). And fartleks are great! More fun way of gradually getting into the hard stuff. The warmup was hard on morning legs, and so were the first few intervals, but then my legs freed up and I learned the pace (instead of bouncing up and down) and did them all pretty consistently. Looking forward to next week's:
Fartlek No. 2, Week 2--After a warm-up, perform four to five surges lasting 3 to 5 minutes each with a 1- to 2-minute jog in between. Your effort should be slightly faster than 10K race pace effort but not as fast as in Fartlek No. 1. Most runners find this to be at about 80 to 85 percent of full effort. Research indicates that running at this intensity for a total of 15 to 20 minutes results in a higher lactate threshold--the balance point between the production of lactic acid and your ability to keep it from building up.