From Coach Toby...
Our second wildcard workout of the year has arrived! Tonight we’ll shift from last week’s hills (nice work btw!) to the flats of Golden Gate Park.
FARTLEK (a Swedish word for speed play) workouts are accessible to runners of all abilities, are quite simple to do, and can be a lot of fun to run alone or with a buddy or crew.
They’re GREAT for developing speed, endurance, and mental fortitude - more on that before the run tonight. I’ll go over the route and provide a short fartlek primer before we head out.
What to expect...
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. We'll do this for two miles and then wrap things up with a short easy pace run back to the stadium.
Route: https://www.mapmyrun.com/routes/view/1948916387
Workout...
- 1-mile warm-up
- 2-miles of fartlek running (1 minute fast, 2 minutes easy)
- .5 mile cool down back to Kezar Stadium
(Approximately 3.5 miles total)
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