Notes
Sustained Fartlek Workout from East Boulder Rec
6:30 am OR 5:30 pm
Warm Up 15-20 min/Stretch/4 x 25 sec strides
2 x (3 x 3 minutes) with 60 sec "active roll on" Run as Follows:
1st 3 min @ half marathon effort
2nd 3 min @ 10 km effort
3rd 3 min @ 5 km effort
THE 60 sec "active" roll on should be run @ long run effort
Take 2 min Easy between the Sets
Colorado Group - end with 5 min @ below/above threshold
Cool Down 5-10 minutes
Felt pretty good. The uphills on S. Boulder Creek Path really slow you down...and the downhills speed you up! Huge difference.