Track Workout - Fartlek Pyramid 1 Main Set

Objective: Fartlek means speed play in Swedish. You can think of fartlek training as interval training by time instead of by distance. In this workout you will run harder for a bit - faster than race pace - and then easier for a bit - easier than race pace. If you have no races on the horizon, use your 10K pace. Try to do all of the harder intervals at the same pace, and all of your slower intervals at a consistent pace. This workout builds endurance, trains active recovery, and builds mental toughness.

Warm Up

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

Main Set

Harder	Easier	For this fartlek set the easier time is equal to half the harder time. "Easier" is jogging (no walking standing still). To use elapsed clock for timing, see the timing chart below. *Just begin your cool down with the last interval
1:00	0:30
2:00	1:00
3:00	1:30
4:00	2:00
5:00	2:30
4:00	2:00
3:00	1:30
2:00	1:00
1:00	0:30*

Total set time: 37:30 (run 25 minutes, recover 12:30)

Cool Down

10 minutes - walk 400 to 600, stretch for the remaining time

Refer to the chart below to determine starting times for the faster and slower intervals.