How effective would this fartlek be, for a runner who is looking to go around 48:00 minutes in a 15k on sunday! I was was running 100 miles a week until 2 weeks ago and have since then just backed down the mileage to prepare for this weekend's 15k road race. The previous two weeks mileage have been 53.5, 75 and this week around 60ish. The Last 2 weeks my workouts have been as follows:
10 x 800m w/ 90 sec rest in 2:20
10k Tempo at 32:40
5 x 1mi w/3 min rest in 4:53,4:51,4:48,4:49,4:44
2mi at 9:52, 4 x800m at 2:19 w/90 sec rest, 2mi at 9:57
Tonight i plan on doing a Lactate Threshold Fartlek as follows:
1-2 mile Warm Up
30 sec at LT
2 min Easy
45 sec at LT
2 min Easy
60 Sec at LT
2 min Easy
75 Sec at LT
2 min Easy
90 Sec at LT
2 min Easy
1-2 mile Cool Down
The Fartlek will work from 30 seconds increasing up to 90 seconds, then back down.
I'm looking for a huge Pr this weekend as i have just ran under 50:00 minutes about 2 years ago, I'm looking to get about a 2 minute PR.
What do you all Predict off my workouts i have done in the previous weeks?
Thanks!