about 8-minute miling ThursdayAM 30-45 minute fartlekPM Gym as MondayFridaySwim as WednesdaySaturday Hills or cross-country race of 3-5 milesSunday Two-hour long slow run (more when marathon training)Ros Tabor, aged 56Ros Tabor took up running
.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
with motivation. If you’re doing fartlek sessions (steady runs with different-length bursts), take it in turns to dictate the length of the efforts, and keep an element of surprise.Speedwork with a mixed-ability group isn’t a problem either – there are lots
-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
in some intense fartlek sessions. Whatever session I did, I was absolutely spent by the end." 9. ANALYSE THIS Controlling what you eat can be half the battle. "Ready meals are nearly always loaded with extra sugar, salt and fat to add flavour to what
as there will be times (the race start, turning buoys, the finish etc) where a faster pace will be required.Drill: Fartlek training is a great drill to imitate a race environment - you set out at a constant pace but every five lengths or so you sprint a length. Swim
minutes slower per mile than your 10-mile to half-marathon race pace (or at around 65-75 per cent of your average pace.)Forest fartlekCreate a one-hour varied pace session using the challenge of the terrain to dictate your pace. Try this: 10-minute easy
in the pool. Put your wetsuit and goggles on and become used to the conditions. Once you’re over the initial nerves, you will feel like you could swim the channel if you had to.This is essentially a fartlek session in the water. There are no straight lines
greatly as there will be times (the race start, turning buoys, the finish etc) where a faster pace will be required.Drill: Fartlek training is a great drill to imitate a race environment - you set out at a constant pace but every five lengths or so you
to be a measured distance, but its good to use the same location each week so that you can see your progression. See the schedules below for examples of speedwork, and consider adding relays and fartlek (10-30 minutes of random fast and slow bursts, from
