There are some days - probably every runner has had them - when I am scheduled to do a hard speed workout but just can’t muster the energy. When you’re having one of those days, and you can’t justify taking a day off, why don’t you try one of my favorite workouts - the fartlek.
For those of you that might be unfamiliar with the term ‘fartlek’, it’s a Swedish word that means ’speed play’. In a fartlek workout, you alternate periods of slower running with shorter periods where you run faster. Your goal is to work several of these faster segments into your workout. For example, after you warm up, you might run for 10 minutes or so at an easy pace, then run for a minute or so at your 10K pace, run slow for another few minutes, then run faster - maybe at your 5K pace, for 30 seconds or so, or until you get to the next tree. The great thing about fartlek training is that it can be as free-form or as structured as you like.
I recently heard a great tip on the Dump Runner’s Club podcast - sorry, I can’t remember which episode - where Matt talks about using his iPod Shuffle
If you want more information about fartlek training check out this great post over at the fitness health zone.
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