, they occur during the rest period that follows. You need to give yourself at least two days between the quality sessions in your programme and by quality I mean intervals, fartlek, hills and even long runs.How Do I Avoid The wall?The wall is a
. This is called fartlek, or 'speed-play'. Focus on staying in control.After a couple of weeks, set yourself a lap that takes one to three minutes. Start with three, four or five repetitions, depending on your fitness. Your first goal - as for all speedwork
's been a great, if sometimes challenging, experience.OctoberMe at the club speed session. The track work is starting to pay off Typical training week: Mon: 7 milesTue: Swimming Wed: 8 miles fartlek Thu: 4 miles steady Sat: 8 miles steady Sun: 2hrs30
long runs, he covered 38K. Fartlek sessions would involve one minute fast, one minute slow for at least an hour.The biggest mistake he made in a race was to push at 25K because he felt good. “I learnt the hard way that when you’re racing a marathon, don
-Road Consider trading concrete for dirt this autumn. Running on trails reduces your risk of overuse injuries because the surface is more forgiving. “Autumn is a beautiful time of year to enjoy trails,” says Hadfield. Fartlek runs, which randomly alternate faster
of the calories you burn every day. The more you run the more you burn your TEA its that simple. Or, without changing your weekly running schedule, add another activity to your training programme.Increase the intensity of your runsAdd more tempo runs, fartlek
and fitness improvement.% of your average heart rateWarm-up/cool-down 82-90%Recovery run 82-90%Steady state run 92-98%Tempo run 98-102%Fartlek intervals 98-108%Hill intervals 98-108%Track intervals 98-108%Race 98-102%
mins (Week 7). More...Your Theme You add volume and speed. More...Week Five (30M)Mon RestTue 1M jog, then 4M (or 40 mins) fartlek, then 1M jogWed 5M (50 mins) slowThu 5M (45 mins) steadyFri RestSat 3M (30 mins) easy or parkrunSun 11M (1hr 50) slow
)Mon RestTue 1M jog, then 3M (30 mins) fartlek, then 1M jogWed 5M (55 mins) slowThu 4M (40 mins) steadyFri RestSat Rest or parkrunSun 10M (1hrs 45) run/walkWeek Six (27m)Mon RestTue 5M of 1M jog, then 8 x 90 seconds uphill, jog back. Then 1M jogat end
and then turn purple after 10 minutes, but I've just learned to pace myself somehow. Running with my friend helps. I push the pace and she pushes the endurance, so we're a good team. We're trying for three runs a week now: one fartlek/pace run, one strength run
