First Fartlek

So I’d never done a Fartlek before tonight. I’d done tempo runs, track workouts, mile repeats… but never an official Fartlek.

Tonight’s speed workout with my Fiesta training group broke that streak. Our prescription: Mile-ish warmup, 4 times through: 3 min hard, 2 min easy, mile-ish cooldown.

Alamo park was our destination, which is about 1.2 miles from the store. I didn’t feel like I was pushing it TOO hard on that first mile, but it clocked at 10:12. Ok!

Then it was time for the Fartleking. Alamo park has a track-like path that goes around the edge of it, which is longer than a track, about .4 miles around. Each 3 minute hard segment I fell just short of making it one trip around. Pushing it hard for three minutes was tough! I kinda felt like dying on the last one. A lot. But my pace on them was pretty great!

8:26
8:41
8:34
8:58

Whew. On the two minute rest breaks, I’d walk a bit, drink some water, and then try to jog really lightly until the next whistle blow. Those segments are pretty slow. But overall, the whole run ended up being 4.25 miles with an average pace of 10:15. Yay for speedwork! (And now my right shin is pretty cranky. Enter ice pack.)

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5 Comments (+add yours?)

  1. Sammi
    Mar 25, 2010 @ 23:13:34

    What the WHAT is Fartlek-ing?

    Either way, that shirt is hilarious.

    Reply

    • Holly
      Mar 25, 2010 @ 23:15:26

      Hey, I linked the wiki! 😉 “Fartlek, which means “speed play” in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. “

      Reply

  2. Kitzzy
    Mar 26, 2010 @ 06:41:00

    I thought farklets were less structured than this, no? This sounds like interval training.

    Reply

  3. jawsome
    Mar 26, 2010 @ 06:45:35

    Nice job – .4 mile segments can feel reeeeaaallllyyyy long when you’re trying to go fast!

    Reply

  4. kilax
    Mar 26, 2010 @ 09:23:25

    That sounds like a fun speed workout! 🙂

    Reply

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