I’ve said it before (and I will say it again in perpetuity), ‘running fast(er)’ is different from simply ‘running’.
Running ‘fast(er)’ asks more of you. You’ve got more muscles being utilized. You’ve got a greater range of motion involved when you’re running fast. Running fast is tough mentally. Running FAST simply asks MORE of you in every way.
Understandably, trying to run fast(er) can be intimidating. Just like getting into a regular running routine takes some time and consistency, getting into a regular routine of running fast(er) requires time, consistency, and a gradual/methodical progression given the demands of the act.
A GREAT way to introduce yourself to the challenging world of running fast(er) is FARTLEK! Fartlek was first described to me as ‘speed play’ and my first experience ‘fartleking’ immediately reminded me of my childhood summer nights spent playing ‘tag’, ‘hide and seek’, or any number of similar games.
All of these games involve periodically RUNNING LIKE HELL for a few seconds followed by a few seconds (or minutes) of hiding, catching your breath, and RUNNING LIKE HELL again. These games were fun, right?
Well…..Fartlek is kinda like one of these childhood games you (may have?) played as a kid! Fartlek involves short (playful?) bursts of running like hell followed by short segments of running EASY to catch your breath followed by running like hell again.
While we will rendezvous at the WEST entrance to Kezar, we will be venturing into GGP for this FUN FARTLEK EXERCISE! 🙂
Here’s the lowdown for what I have lined up……
- Rendezvous at the WEST entrance to Kezar & stow any personal items in my car.
- Easy jog from Kezar to JFK at the Flower Observatory (.5 miles approx)
- Dynamic Range of motion drills!
- Commence the progression run!
- Run a 1/4 mile at comfortable/conversational pace
- Run 1/4-1/2 a mile at RUN LIKE HELL PACE
- Run 1/2-3/4 of a mile at comfortable/conversational pace
- Run 3/4-1 mile at RUN LIKE HELL PACE & TURN AROUND!
- Run 1-1.25 miles at comfortable/conversational pace
- Run 1.25-1.5 miles at RUN LIKE HELL PACE
- Run 1.5-1.75 miles at comfortable/conversational pace
- Run 1.75-2 miles at RUN LIKE HELL PACE
- 1/2 mile cooldown run back to my car.
- Segue into happy hour!
Here’s a link to the course map…..
*NOTE-Every 1/4 mile on the course will be marked ‘RC’. Every time you see an ‘RC’, you’re switching gears (comfortable>fast, fast>comfortable)