Workout Wednesdays: Shake It Out Structured Fartlek

I did this workout last night and loved it so much, I had to share it. It was a tertiary workout for me this week (my other two are a tempo run and a very, very long run) but it can fit in almost any training plan. Tips on where it fits below!

Warmup (1 to 2 miles) then into a continuous workout of the following. Not all reps will finish at the finish line.

2 laps jogged curves, uptempo straights
2 laps of Jog 200 meters, Uptempo 200 meters
2 laps of Jog 100 Meters, Uptempo 300 meters
Jog 200 meters, Uptempo 400 Meters
2 laps of Jog 200 meters, Uptempo 300 meters
2 laps of Jog 200 meters, Uptempo 200 meters
2 laps of jogged curves, uptempo straights

Cool down (whatever is needed for daily mileage)

What is uptempo? The beauty of this workout is that there is no watch involved, it’s all on effort. The pace should be harder than your general interval pace but not all out. For those who use percentages, this should fall between 90 and 95%.

When should I use this? There are a few times in a cycle where this workout can be helpful. If you are getting back into speedwork, this can be a low stress way to get used to the track again. If you are in the midst of marathon training, you can use it to recalibrate yourself to what “hard” really is after many miles of slow pace. Finally, if you find yourself becoming a slave to your watch or stressed out by hitting paces, this workout is a way to get a hard stimulus in with a little less stress.

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  1. Pingback: Week in Review 8.11.14 to 8.17.14 | Runner Under Pressure

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