What are some fartlek workouts for high school summer xc training? I'm thinking something like 6x(2 min on, 2 min off). What are some other workouts like that one that would help me for the 5k? I run about 35 to 40 mpw.
What are some fartlek workouts for high school summer xc training? I'm thinking something like 6x(2 min on, 2 min off). What are some other workouts like that one that would help me for the 5k? I run about 35 to 40 mpw.
Try extending to 3 min on at tempo pace, 2 min off. That should still feel like a low-key workout. Extending to 3 min will be a better aerobic stimulus. If you want to make it harder, shorten the rest. No real need to at this point, though.
You could also do some shorter, fast fartleks with full recovery if you wanted to keep in touch with your speed. Example: 30 sec at mile pace once every mile during an easy run.
1 mile w/u, static stretch, dynamic stretch, 4-6 miles fartlek consisting of 400 easy, 400 medium (slightly slower than tempo), 400 hard (mile pace). 3 minute water break after every 2 miles, 1 mile c/d, static stretch, ab and cores