Name: Playbook - Sally McRae - Fun Fartlek 5 Mile Run
Uploaded: 2023-07-12T14:26:17.606Z
Duration: 50 min
Description: Fun Fartlek 5 Mile Run

Awesome 👏 Thanks Sally! Loved hearing you coach me!

Rebekah

Lana

Loved having Coach Sally in my ear while I ran along with the playlist. Made my least favourite type of runs fun! Thanks😊

Heather

Just keep track of the stop time on your own!! Lol Live and learn.🤪

Emily

Great workout!!! Miles went by quickly with Sally’s friendly encouragement in my ear.

Stefanie B.

My first fartleck on the app. It was so hard but soooooo great to be back running. This was my first run back since the marathon!

Natalie

Frederik Fristed

Ran with my dog for this one and she kept up 🥰🐶

John

Great workout, wish there were more with audio cues like this. It worked perfectly for me - note the cues are distance-based, not time-based. So if you run slower you get a longer recovery ;)
You do need a watch or some other way to time the fartleks- Sally starts you off but you need to time the end

Valerie

Challenging, awesome but sometimes the timing is confusing 🙉

Erika

Alfredo Richards

I’m an intermediate trail runner who trains at high-altitude and this workout is awesome! Love the coaching along the way. My only suggestion is to also speak up when the effort is over! I use my Garmin watch in “run mode” to track steps, HR, elevation gain, so I can’t set a timer. Rather than constantly looking at my watch, I’d rather you say something like “aaaand that’s it! Great job”

Meghan

This was tough but we got it done! Thanks for the encouragement Sally!! 💪

Hannah

Love this one because of your guidance and voice! Started the app late. Says 4.78 but I finished the 5mi.

Dacia

Jess

great workout, this is a great application

Turned it into a 7.5 mile run, great workout!

David

Would love if you could count us down after you count us in? I’m old and don’t have the young person energy to pay attention. 😝 Otherwise - perfecto! Thank you!

T Christine

Tougher than I thought 🥹
#tuesdayrocks
#stridestrainlikewut😝😝😝

yangBAE

Gina

Silly me didn’t realize I needed to add this to my Garmin so I couldn’t track very well! Next time

Dawn

Love this workout. It’s -44C where I am in Canada right now and this had me taking some layers off!

I LOVE these workouts! It’s cold and snowy in Canada right now and these make the cold runs fun

Did I really just run non stop for 5 miles?!  Big win for me 🥳🏃🏽‍♂️

Sethy Kungpow

Accidentally hit the pause button for half my run. Wish there was a confirm button.

Cristy Helmick

I listened to Choose Strong Podcast, Badwater episode. Nothing better than sprints with the McRae fam!

Lindsey

Melanie

Great thanks, sorry was in a rush back home so cut it short and forgot to stop the timer!

1st Fartlek session in the books. With the Sally McRae app and Billy Yang hat how could I not give Maximum effort. Thanks!!!

Simon Gray

Angela Nucci

Treadmil couldn’t sync but i did run. Lol

Sharyn

ABSOLUTELY AMAZING! I’ve been running 5 miles daily for over a week and had a recovery day. I forgot I had this app and decided to use the guided 5 mile run, absolute game changer. It went by so fast and her voice couldn’t be anymore soothing on a painful run.

Stephen

Kathleen

Workout was really good, unfortunately the app must not love my phone because tracking was off and some times there were 3 of you talking to me.

Steph

Challenging but a fun way to mix up a run

Karen

Amazing Sally!  Thank you!!  Coming back from injury, and so fun to get to participate in your workouts again!

Heather Morris

Mike

Do more like this one!
7 miles yesterday 5 today with this one. I am not fast but I’m doing my personal best.

Tammy Stricklin

I cancelled my subscription yesterday and then did this workout today. Officially UN-cancelled. I loved it and need you in my ear to motivate me.

Maria

app does not work with Gps the count keeps on stopping when my phone locked

Monique

Leah Hartley

So freakin cool!!! Felt like I really had my own personal trainer! I also took that woman’s advice and listened to the powerful women anthem playlist on Spotify and felt like a boss ass bitch. One thing I’d love for future fartleks would be to maybe have you chime in on the very last speed run giving little encouragements like “get it!” Because I was dying lol besides that really loved thi!!

Meagan

Whew! I’m in my peak week of training for my first 100k in a couple weeks. Knew I needed to get a speed work out in, so I put the “powerful women anthems” station on Spotify, and a powerful women talking me through this run! THANK YOU SALLY for making me STRONGER these last few months 💪🏼💪🏼

Enjoyed the cues! Not sure if it was just my app/phone, but didn’t hear the 2nd cue.

Stacey

Barb

Love the app and your engagement throughout although I think that updates and/or a countdown through working sets, plus a little more interaction throughout the longer jogs. I felt that my app stopped working a few times and it took my attention away from the workout. Very good app and awesome idea, excited to see the progression

Adam

This fun run is a great way to practice changing paces while improving leg turnover and speed. 
Fartlek is Swedish for “speed play” and this is an overall fun way to get a varied run in.
It’s important to note that you will be recovering completely after each effort- with easy jogging.
You will need a watch for this workout to keep track of of your “efforts”.
In this workout, we will do 8x40 second efforts inside of 5 miles.

I will tell you when to start each one.
You can do this run on a trail, road or treadmill.

MUSIC- you can listen to your music while doing this run- the app will turn down the volume when I start talking so you can hear me. Pretty cool! Check out my Spotify playlist for fresh tunes! 

Time to play!

0.5 mi Jog

0.2 mi Run

0.1 mi Run

0.3 mi Run

0.4 mi Run

0.5 mi Run

Running

Fun Fartlek 5 Mile Run

Sally this was such a fun one! After 6 months of easy running postpartum, this was my first interval workout and it felt so fun to get some pep in the step!! And your encouragement in my ears throughout brought a big smile to my face!! Thank you!

Jaime

This is my favorite go to run. Starting back running again and now I recruited my sweet friend to run these with me and she is such a warrior. Always loving having you in my ear, Sally!!

Melissa

Beginner 2 Mile Run with 6 intervals

Fantastic tough combo. B/c of timing I did a 6 mile trail run before dark and finished up with the strength last. Had to scale back the wt for the final round of OH lunges. 🔥

Jessica

Beautifully brutal, love the mix of compound movements and fartleks!  Thank you!

Lydia

Jiřka

METCON+FARTLEK RUN WORKOUT

Christoph

Awesome way to take a mid-run break and do some core/mobility! I don’t run with my phone, so I wrote the exercises down on a piece of paper and carried that instead 😂 Still counts!

Great morning after a run, before work, after coffee, in pajamas, living room/ottoman workout to start today! Quick! Gets the old nooks and crannies ☕️☀️😉

Fun Fartlek 5 Mile Run

Community

More workouts from Sally McRae