W3/D4- Fartlek Workout

I know you're starting to LOVE these Fartlek workouts, so let's do another one today! BEFORE you begin, please do the dynamic warm-up to make sure you're warm and loose for those quick efforts. WORKOUT: BEGINNER- Perform the warm-up first. Fartlek Workout- 45 minutes w/7x30 seconds. Settle into your aerobic heart rate zone for the first 10 minutes of your run. Once you hit the 10 minute mark, you'll perform your first effort. You will do 7x30 second efforts today. Remember to jog easy after each effort and to allow your heart rate to fully recover before you perform the next one. Once you've completed all the efforts continue running in your aerobic zone for remainder of run time. Intermediate- Do warm-up, Fartlek Workout 60 minutes w/8x40 seconds. Advanced- Do warm-up first. Fartlek Workout 75 minutes w/12x40 seconds; use the first 2 efforts to gauge/ease into pace; and make the last two efforts your fastest pace.