AO: Crossroads

When: 02/01/2023

QIC: Mayhem

PAX (4): Caffey, El Matador, Hollywood


Speed Work Wednesdays are officially a thing!!!


Today we mixed it up a little bit.

Fartlek, the Swedish word for “speed play”, combines speed and endurance into one session.
These unstructured speedwork efforts allow for tons of flexibility, letting the runner “play” with the workout to fit their needs.

Unlike intervals, which are short, intense efforts followed by equal amounts of recovery (slow jog or even walk), a Fartlek is a continuous run with periods of faster running mixed with slow to moderate recovery. And where as the focus of the effort on an interval is the work set, a fartlek should be about the recovery. If you feel the need to walk during the recovery phase, you’re going too fast on the work set.

Ultimately, the benefits here focus not only speed and endurance, but also simulate the “burst” of speed needed in a race.

With this in mind, we head to the track tomorrow for Speedwork Wednesday!!!!




Mosey over to the track

The Thang:

The track workout was as follows:

3 minutes hard (5k to 10k pace, you choose), 90 seconds recovery. 5 sets, probably could have done 6. Fast group! With the extra time we did a circuit around Braeburn, then back to the flag.


Always a pleasure to lead

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