What do you think of this fartlek workout?

Are you actually running the pace that you could run a 3200 at now on the course you're training on? Equal rest at that pace shouldn't be hard, especially since the longest interval is only 1:30. Your coach isn't an idiot so check your ego and stop being a douchebag.

It's an interval session

1. No because that would end up being 14 minutes of 4:45 pace with the other 14 minutes hovering around 5:15 pace for her expectation. 5.5 miles at 5 flat pace is not gunna happen for me at this age/stage in training.

2. Maybe you should read my post. The issue is the 15 second "rest" going into the 1:30 hard each time.

Read and understand my explanation of the workout or ask questions before you begin to immediately bash me.

Do a web search for "Mona fartlek". Your coach may know more than you think, and almost certainly more than you know.

You're never gonna make it anywhere if you question your coaching. Commit to a program. Shut up and run.

That sounds like a solid workout, and I don't see how 3200m effort should be too difficult. You are probably screwing up your whole training program by switching workouts without talking to your coach. Talk to your coach, but don't be a dick.

You kind of proved my point in your own argument. Why else would there only be 2x of the 90/90 on that one then? because 15 seconds IS NOT RECOVERY.

Plus, it says to do this at 5-10k pace.. not 2 mile, another point proven.

Just go slower...

I could see that being hard from the second consecutive 15-sec part. Are you doing each "hard" at 2-mile pace? That's not a problem. If you're starting it at 2-mile pace and going faster, I think it's too aggressive/impossible.

It's not a terrible workout, but you may be better off with something more sensible, like different paces for longer/shorter intervals or more consistent intervals if they're all the same pace.

Yaboy34 wrote:

You kind of proved my point in your own argument. Why else would there only be 2x of the 90/90 on that one then? because 15 seconds IS NOT RECOVERY.

Plus, it says to do this at 5-10k pace.. not 2 mile, another point proven.

Yes, you're clearly a roads scholar.

moof wrote:

Do a web search for "Mona fartlek". Your coach may know more than you think, and almost certainly more than you know.

Ditto

You are weak. You can't handle 15 seconds at 3200 pace? That is the recovery for the longer bouts. Ask if this is date pace or PR pace. And I doubt the "off" pace is at 5:15 let alone 6 min pace. You are over exaggerating here.

Truth is who knows what pace you are going unless this is done on a track with a whistle. No doubt it's a tough workout. You are just weak that's all.

This is an interval session ; any session where the duration of the hard efforts and the recoveries are fixed in advance - whether by time or distance - is not a fartlek session.

This sounds like a good xc workout to me.

Rhodes*. Unless there was supposed to be an element of irony.

The Donger wrote:

You are weak. You can't handle 15 seconds at 3200 pace? That is the recovery for the longer bouts. Ask if this is date pace or PR pace. And I doubt the "off" pace is at 5:15 let alone 6 min pace. You are over exaggerating here.

Truth is who knows what pace you are going unless this is done on a track with a whistle. No doubt it's a tough workout. You are just weak that's all.

You people don't read or understand a word I say, when did i say 15 seconds at 3200 pace is hard? Never. And no the off pace is NOT done at 5:15 pace, but MY COACH expects it to be, which is insane like you just POINTED OUT. LISTEENNNNNNN to the words being explained here people. Don't just assume that anyone on LR is incontinent just because they're complaining about something.

Yaboy34 wrote:

The Donger wrote:

You are weak. You can't handle 15 seconds at 3200 pace? That is the recovery for the longer bouts. Ask if this is date pace or PR pace. And I doubt the "off" pace is at 5:15 let alone 6 min pace. You are over exaggerating here.

Truth is who knows what pace you are going unless this is done on a track with a whistle. No doubt it's a tough workout. You are just weak that's all.

You people don't read or understand a word I say, when did i say 15 seconds at 3200 pace is hard? Never. And no the off pace is NOT done at 5:15 pace, but MY COACH expects it to be, which is insane like you just POINTED OUT. LISTEENNNNNNN to the words being explained here people. Don't just assume that anyone on LR is incontinent just because they're complaining about something.

"incontinent"???

I Peed myself laughing.

There is no magic workout.

If you can complete the workout it's doing something for you.

Hopefully more than just turning you into a whiny little b*tch.