Long run Do a five-mile warm-up, the 6.2-mile race at marathon pace and finish with four slow miles, for 15 in totalWeek 2Run your usual mileage with a moderate interval workout midweek (1 mile-1200m-800m-400m step-down) and do a two-day taper
Speed repetitions Warm up, then run eight x 400m at mile race pace with two-minute jog recoveries between. 5 Sprints Warm up, then run eight x 200m at 800m race pace with 200m slow jog recoveries between.6 Strides Warm up, then run 10-12 x 100m
create just the right balance of fitness and rest for an extended season of excellence. Reload Two to 12 days after a race...1 Return to regular training mileage2 Do a long run of at least 90 minutes every week3 Resume long intervals, 5 x 1,000m at 10K
sessions. A little more than a year later, they became famous for something else: their Olympic gold medals Vasala in the 1500m and Viren in the 5000m and 10,000m. Pure coincidence? I dont think so.By now Im sure you can use the word fartlek in polite
