Training Plan Entry
Fartlek
Warm-up (10 - 15 minutes for longer sessions)
Run the whole gamut of paces over an undulating area such as a park or a golf course. Mix in some fast stride-outs, sustained runs for a minute or 2, short hill sprints, downhill strides, etc, making sure that you have easy recovery jogs in between.
Cool-down 10 - 15 minutes