Welcome to Wildcard Week #2! We’ll shift from last week’s Sunset neighborhood hills to the flats of Golden Gate Park.
Fartlek (a Swedish word for speed play) workouts are really quite simple and can be a lot of fun. They’re great for developing speed and endurance, and for learning how to shift paces during a run or race.
After an easy one mile warm up, we’ll ease into a pattern of alternating between a normal running pace and a faster pace, each for a prescribed amount of time.
I’ll provide a short fartlek primer before we get started as well as review the route. The route will be marked with chalk. No headlamps will be needed tonight but I do recommend wearing bright and reflective clothing.
Route: http://www.mapmyrun.com/routes/view/2106032191
Workout:
- 1-mile warm-up
- 2-miles of fartlek (1 minute fast, 2 minutes easy)
- Cool down run back to Kezar Stadium
(Approximately 3.5 miles total)
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