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Running Workout - 5x7 Fartlek

Objective:Build running strength and endurance.

Notes for performing outside along the Charles River: Start your odd repeats (1, 3 and 5) at the first covered bench after the Mass Ave bridge, and run NE along the River. After each easier interval, turn around and head back in the other direction. After the 5th faster repeat, jog back to the starting point at recovery pace.

Warm Up

Perform a standard warm-up plus any additional drills or exercises for the day.

Main Set

(4 faster + 3 easier) x 5

4 minutes running faster than race pace plus 3 minutes easier (no stopping); repeat 5 times.

If you are in condition and training for short-course triathlon:

  • Faster pace is your threshold pace (you would rather not talk, and are able to converse in short phrases only)
  • Easier pace is easy aerobic pace (you can hold a conversation)

All others

  • Faster pace is your maximum aerobic pace (conversation becoming difficult)
  • Easier pace is easy aerobic pace (you can hold a conversation)

In any event, you should feel fully recovered and ready to go again after each easier interval.

Cool DownJog back to the starting location; exercise & stretch for the remaining time available

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