Notes
Run decent pace... easy or steady. Do x pickups during the run for 1 minute each where x is the number of miles the fartlek is. Do one whenever you feel it makes sense, doesn't have to be each mile, can be closer or further apart. They should be not sprint pace, but a tempo pace or above. Do NOT stop after the pickup/fartlek, point is to continue run without stopping while doing the surges.
Training Plan Entry
Fartlek
6 mi
Run decent pace... easy or steady. Do x pickups during the run for 1 minute each where x is the number of miles the fartlek is. Do one whenever you feel it makes sense, doesn't have to be each mile, can be closer or further apart. They should be not sprint pace, but a tempo pace or above. Do NOT stop after the pickup/fartlek, point is to continue run without stopping while doing the surges.