I've been doing two types of tempos, once a week for the summer thus far, a shorter faster one and a longer slower one.
I'm getting kind of bored and am thinking about trying a fartlek type of workout. I've never really done any kind of fartlek workout so i'm not sure how this will go.
3 X (6min,3min,1min)
After the set of three I'll do two more 1 minute sets.
There is 1 one minute jogging rest between each.
The 6 minute ones will be at a relaxed tempo pace, maybe half marathon type effort.
The 3 minute ones will be a my regular/faster tempo pace, somewhere near 15k pace, maybe a little faster.
The one minute ones will be at goal 5k pace.
I'm training for 8ks in the fall and I'm currently at 60-65 mpw. My 5k pr is 16:37 but I think I can beat that even right now. I'm also training for a 15k in a few weeks that I would like to do well at, but it is not my main focus.
Thanks in advance!