Wednesday, October 29, 2008

The Goal: Getting Faster

Last night I ran for 3.77 miles (6K) using a hill training program I created on my treadmill. I finished in about 34 minutes which is pretty good considering the terrain was hilly. The goal tonight is a 30 minute interval run. To improve my speed, I will do a fartlek workout (fartlek is Swedish for "speed play" simply means to run fast and jog slower in intervals). Here's another sample fartlek workout from Runners-Resource.com.
Here's the fartlek workout I dreamed up:
Interval
Level
Speed (mph)
Time (min)
1
Easy
6.8
01:00.0
2
Hard
7.4
01:00.0
3
Easy
6.8
02:00.0
4
Hard
7.4
03:00.0
5
Easy
6.8
02:00.0
6
Hard
7.4
03:00.0
7
Easy
6.8
02:00.0
8
Hard
7.4
03:00.0
9
Easy
6.8
02:00.0
10
Hard
7.4
01:00.0
11
Easy
6.8
01:00.0
TOTAL
21:00.0

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