(30 to 40 mins easy)Monday am (30-40 mins easy), 1 hr steadyTuesday am (30-40 mins easy), pm 1 hr fartlek – 12 to 15 efforts varying between 1 min and 5 minsWednesday am (30-40 mins easy), pm 1 hr steadyThursday am (30-40 mins easy), pm 1 hr steady

definitely be disastrous for your training, but why not give a new training session, technique or route a try? If you're in a training rut, sprinkle your routine with one of these sessions every now and again. Fun Fartlek: Run alternately at a sprint, jog

.Calories burned: 700Fartlek TrainingWhat: A less formal version of intervals; the term actually means "speed play" in Swedish.Why: Like interval workouts, fartlek sessions make your body burn more calories to match the demand of running faster.How: While out for a

.) Total distance 2.1K Run sessionFartlek sessions [hard, medium and slow running over various distances during a session, from the Swedish term meaning ‘speed play’] are a good way of improving your pace and replicating the surges you would expect during a

pace and stroke count throughout• Cool down with 200m easy non-free stroke. (This is any stroke other than freestyle, to help you become familiar with another stroke and to avoid overusing certain muscles.)Total distance: 2.1K Run sessionFartlek

Rest Rest Rest 5M, first half at 70%, second at 85% 5-7M easyWeek 5 Rest 2M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy Rest Rest Rest 35-45 mins fartlek with varied efforts and recoveries 6-7M easyWeek 6 Rest 2-2.5M

, with 400m or 2.5-min recoveries, then 2-2.5M cool-down 5-7M easy, inc 8-12 strides 2M easy, 2M fast, 2M easy Rest 6-8M fartlek, emphasis on pyramid efforts 7-8M easyWeek 3 Rest 2-2.5M warm-up, then 5 x 1000m or 3.5-4 mins, with 400m or 4-min recoveries

add extra reps until you can complete 10.3. Add some fartlek training to your schedule. To begin, try just a 25-minute run with quick bursts.4. Interval session: 6 x 1 minute, with two- to three-minute jog/walk recoveries, or 5 x 2 minutes

% Recovery run – dead slow. It may feel biomechanically odd at first, but it’s important. 30-40 minutes.60-70% Long, slow runs – up to 65% the body is teaching itself to burn fat as fuel (useful for marathons). Anything from 1-3hrs.70-85% Fartlek – speedplay

Life, I have concluded, is more like a fartlek session than a marathon. It jogs along for years at a steady pace – then it passes the second lamppost after the church and vroom! – its head goes down and suddenly it’s thundering along at a five