W2/D4- Fartlek + Strength

Everyone- When done, eat good, wholesome food & continue hydrating throughout the day. Tomorrow is a X-Train/Rest day so don't be shy about pushing those last couple efforts during the run workout. Reminders about the FARTLEK- always use the first couple efforts to gauge your pace & resist the urge to sprint or redline at anytime. The efforts are run at a 7.5-8 effort (10 is your max effort). USE THE FIRST 5 seconds of the effort to EASE INTO the pace and then use the final 5 seconds to decelerate with control, out of the pace. Think of yourself as floating into the speed and then floating out of it- STAY RELAXED. Don't walk after you complete the effort; these are not intervals; just keep jogging nice & easy and let the heart rate get back down; take as much time as you need and then when you're ready, do the next effort. Beginner- 40 minutes with 6 efforts lasting 30 seconds each. Use the first 10 minutes of your run to warm-up and do some dynamic stretches to make sure your legs are ready to spin. Once you're done with the warm-up, you will then have 30 minutes left of running and that is where you will do the 6 efforts. Intermediate- 60 minutes with 10 efforts lasting 40 seconds. Use the first 10 minutes of your run as the warm-up and stop as needed for some dynamic stretches. Advanced- Perform a seperate 10-15 warm-up/dynamic stretches. Then do a 65 minute fartlek with 12x60 seconds; after the efforts are complete, use the final minutes to run easy.