From Coach Toby….
Great job last week at Buena Vista Park. This week’s run marks a transition to flatter ground. As flat as a pancake, the Panhandle is a great place to focus on form, stride, let loose, and have fun. Enter the fartlek workout.
Fartlek means “speed play” in Swedish. In simple terms, it’s a short workout that involves alternating between periods of faster running and slower recovery. It is excellent for improving endurance, a primary focus of the wildcard. The alternating periods of faster running and recovery help train our cardiovascular system, improve our aerobic capacity, and develop mental stamina. You can do it on its own as we are doing this week, or incorporate it into longer distance runs. For example, a 10-mile run with 20 minutes of fartlek.
Warm-up: 10-15 minute easy jog to the Panhandle w/range of motion exercises to warm up muscles and prepare for the workout.
Workout: Choose 1.5M or 2M distance. Each is an out-and-back course with the turnarounds identified below.
- Begin and end at the west end of the Panhandle at the intersection of Stanyan and Oak Streets.
- Run at an easy pace until you reach Oak and Masonic.
- After crossing Masonic alternate between periods of faster running and recovery. For example:
- Faster pace for 30 seconds
- Recover with a slower jog or walk for 1 minute
- Repeat this pattern for a total of 6 to 8 intervals for 1.5M, and 8-10 intervals for 2M.
- After completing the intervals, finish the remaining distance at an easy-moderate pace back to Stanyan and Oak.
Recovery: Cool down with an easy effort run back to 7th and MLK. You’re done! Join the team for post-run bites and drinks at Foghorn Taproom at 534 Irving (3-5 minute walk).
Warm up & cool down (<1m each way)
https://www.strava.com/routes/3096946750694224668
1.5M fartlek (turnaround Baker and Fell)
https://www.strava.com/routes/3096947291731009308
2M fartlek (turnaround Fell and Masonic)