I am going to be a senior in High School next year and my 5k PR is 17:20. My goal for next year is to go sub 16:45. I have actually never done a fartlek workout and want to start implementing them into my training. What kind of fartlek workouts should I do and how many "reps" for 5k training.
Pure fartlek is where you go out and just run fast when you want and slow when you don't want to. You look in the distance and see something and run fast to it, recover a little and run another speed another distance.
But for people who are new to it, the best thing is to get a specific workout.
"minutes" is 1min on 1 min off
3 on 3 off is a good one but I always hated it.
5 on 5 off is my favorite and I'll do it over the course of a 10 mile run.
Those are a few.
Mona
"THE SESSION 2×90 seconds, 4×60 seconds, 4×30 seconds, 4×15 seconds. All efforts are done with a recovery that is the equivalent time of the effort completed (90 seconds on, 90 seconds off and so on). The complete time taken for the session is 20 minutes. The beauty of the session is the amount of ways you can complete it. Usually, in particular for the longer distance guys and girls, the recovery between efforts is none too shabby, and at its extremes is not too much slower than the effort that has just been completed. Going to the other extreme, the session can be done with more of an anaerobic focus, with hard efforts followed by a slow jog recovery."
Above looks great. Literally no one cares what the original meaning of the Swedish term is. Medical doctors used to give haircuts. Do you direct everyone asking where to find a good haircut to the history of physicians working as barbers?
The above looks great. I also like 5-4-3-2-1 starting at 5k pace, half rest, faster each time. In cross training, I sometimes adapt this to start on a longer session, like 6-5-4-3-2-1, starting at the pace I could race for the entire duration (30 min race pace for the 6 min.) and going faster each time, still half rest.
For the 1 minute on 1 minute on should, I go for distance of times. For example, should I do it over the course of 5 miles, or do it 20 times?
A workout I always enjoyed having the teams do was run in 5:00 segments in a huge park ( most would run this barefoot)
1 on 4 off fast
2 on 3 off slightly slower
3 on 2 off mile race pace by “feel”
4 on 1 off @ 5k effort
Then work back down
3 on 2 off
2 on 3 off
1 on then cool down
Athletes have be very cognizant of early efforts to do properly... we would do a variation of this or 5x3 on 2 off every week early season and it was cool to see pacing improve with younger runners..
Is there a rule against attaching a helium balloon to yourself while running a road race?
Am I living in the twilight zone? The Boston Marathon weather was terrible!
How rare is it to run a sub 5 minute mile AND bench press 225?
Jakob Ingebrigtsen has a 1989 Ferrari 348 GTB and he's just put in paperwork to upgrade it
Move over Mark Coogan, Rojo and John Kellogg share their 3 favorite mile workouts
Mark Coogan says that if you could only do 3 workouts as a 1500m runner you should do these