W10/D5- Fun Fartlek + Mobility

After your Fartlek workout, choose any mobility/stretch routine and take your time with each exercise- enjoy it! The workout- Ideally on trail, but treadmill or road is fine too. Beginner- Do the pre-run stretches, and then run easy for 15 minutes. After 15 minutes you will do 8x40 second efforts. You can put these efforts anywhere in your run and use as much recovery time as you need. The intensity of each effort is a 7.5-8/10. After your done with the efforts, run for another 10 minutes at an easy aerobic effort and then do the mobility routine. Intermediate- Warm-up, Run aerobically for 15 minutes then do 10x40 seconds and take as much time with the recovery as needed (keep running during the recoveries, don't walk). After the efforts, run for another 15 minutes then do the mobility routine. Advanced- Warm-up, 25 minute aerobic running + 12x40 seconds+20 minutes additional running after the efforts. Do mobility routine when done.