Notes
Do 1mile to warm up and then start (1min up tempo, 3min easy, 2min up tempo, 4min easy =total 10min)x3 for a total of 30min plus your warmup mile then do a cool down mile. Don't hammer, but the change of pace should be noticeable. Feel it out the first set or two.
Training Plan Entry
Fartlek
6 mi
Do 1mile to warm up and then start (1min up tempo, 3min easy, 2min up tempo, 4min easy =total 10min)x3 for a total of 30min plus your warmup mile then do a cool down mile. Don't hammer, but the change of pace should be noticeable. Feel it out the first set or two.