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11/11/2009

4.3 mi

33:58

7:54 mi

Health

188 lb
2560
  • Map

xyz

Notes

4 x Mile5K-10K pace

The distance in parentheses below fartlek runs includes a mile each of warmup and warmdown, in addition to your fartlek sessions. Don't know what a fartlek is? Check out our page about "The Runner's Building Blocks".

Whenever you see a pace denoted as 5K pace or 10K pace, this refers to the speed at which you estimate you could run a 5K or 10K on that given day.

When you read "4-5 hills," that means you should do 4-5 repeats at 5K pace on a hill about 150 or 200 yards long. Long hills should be 400-600 yards long. If you find it too tedious to run repeats on a single hill, you can also find a route that incorporates the same number of hills, as long as the route is not very long.

When you read the notation "4 x 880s," that means you should run four repeats of 880 yards each (two laps on the track). The pace below tells you how fast you should run them. For 880s, give yourself 2 minutes of rest between intervals; for 440s, give yourself 1-2 minutes.

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