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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