After giggling to myself at the name of my prescribed workout this morning, I realized I needed to do some research. Fartlek (Swedish for speedplay) is all about mixing up your speeds throughout the run. There are several ways you can structure (or not) these drills.
Given my type-A, I went with the most structured Fartlek I could find. 7 minute progression ladder decreasing time by a minute and increasing speed. Resting for half the time of each effort segment. (7 mins of work = 3.5 mins of recovery).
I felt really strong the whole way. I don’t play around with varying my speed that much and I found it tricky to stay at the prescribed pace. I probably could have started slightly faster to push the limit a bit. Next time.
Do you work Fartleks into your training program? How do you execute them?