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Day 3
Plan: 45-50 minute Fartlek Run. After a warm up, add in 10-12 pick-ups or fartleks at either 5K or 10K pace.
I programmed my treadmill for a 15 minute warm up at 8 mph and then 12 1 minute segments at 9.5 mph (6:18/mile) and 12 1 minute recovery segments at 7 mph. The one minute pick me ups were not intended to be all out, but by the end should have been a challenge. This is a good workout and begins the build to the holy grail of speed workouts, the Yasso 800, which essentially triples this work at a slightly faster pace.
Miles: 6.04
Time: 45 minutes
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