out (1), 3 laps fartlek (3), jog back (1) 5Sunday: Jog out (1), 8 laps slow (8), jog back (1) 10Total:   73 lapsIn practice, most runners probably store no more than three or four sessions at a time, using a maximum of about 50 laps in total. And you

with at least one session a week (intervals, fartlek, tempo run) at 80 to 85 per cent Max HR."The debate continues, and the issue of racing with a HRM has just been introduced. "If your goal is to race or compete at a specific heart rate then your training

lads on a club fartlek session whilst still feeling chesty. Whatever you do, think about how you feel and don't be tempted to push too hard. Be prepared to cut your session down if you are feeling rough – so plan a route that allows you to bail early

at 10K race pace (in approx 8:30) with 1:30 recoveries, then 10 mins cool-down 70 mins easy 30 mins comprising 10 mins easy, 10 mins at half-marathon pace and another 10 mins easy Rest 30 mins gentle fartlek 90 minutes steady (8

away it's national treasures, ‘cos the jolly roger may well be heading that way in 2006!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

520 caloriesTHE MONEGHETTI FARTLEKSteve Moneghetti, the Australian four-time Olympic marathon runner, developed a unique fartlek session that alternates short bursts of fast and slow running to boost overall calorie burn.Run two sets of 90 seconds hard

were 15, it’s going to take more than a couple of months to build up to your first marathon.Amateur runners often do the same thing over again and hope to get better at it. Elite runners do long runs, shorts runs, hills, fartlek, track runs, and add all

is mid-October) Mike Gratton You probably want to inject some fartlek and hills in June, then change this to intervals about 10 weeks out so you get an eight-week build up and two weeks taper.How Janice Moorekite jumped from 3:10 to 2:48DipsyMike, do you

– 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