to be for that week (at least) and what each session is supposed to achieve. Write a list of your motives and goals and how it all works in the bigger picture, from fartleks to longer endurance runs. On a purely practical level, this means that you can get the right
Paula Radcliffe would risk a five-a-side match but it's probably like a good fartlek session, as long as you do the kicks rather than get kicked. I used to find football would kill my legs because of the twists and turns but if you play regularly it
, then 1M jogWed 8M steady (approx 68 mins)Thu 1M easy, then middle 4M at marathon pace (approx 32 mins), then 1M easyFri RestSat Parkrun 5km or 40 mins fartlek (approx 5M)Sun 15M steady(approx 2hrs 7)WEEK FIFTEEN (April 4-10): approx 29MMon RestTue 1M jog
. pm 5 miles.Sat: XC race or fartlek.I averaged 113 miles per week for two years before winning London. The long runs were slow in the winter, but got faster as the season progressed, so that I would be running close to race pace on the long runs
the fastest I've ever run during a fartlek session. I also think I'm getting the hang of pacing at last. For a ten-mile run almost all of my mile splits hovered around the 8:30 mark - hooray! On the down side, I was getting frequent headaches. My GP friend
in the second half and finished it feeling strong -stamina is not a problem for Andy!Andy followed that up with some good midweek runs including a solid fartlek session.He still needs to nurse his knee problem but all being well, Andy will aim to put all his
's speed sessions are all done within a fartlek session, which helps make sure her the calf is nicely warmed up before speed is introduced. She won't race now until the Reading Half-Marathon, and then (depending how she fares) we might look for a little
