W4/D2- FARTLEK WORKOUT

ENJOY TODAY'S FARTLEK WORKOUT (You are a pro at this workout by now!) Everyone- Perform the dynamic stretch routine to insure your legs are warm and ready for some quick turnover Beginner- Dynamic Warm-up. 45 minute fartlek workout. Use the first 10 minutes to settle into an aerobic steady pace, then start the first effort. You will do 8x30 seconds. Intermediate- Dynamic warm-up. 60 minute fartlek w/10x40 seconds. Advanced- Dynamic warm-up. 75 minute fartlek w/12x60 seconds AFTER THE WORKOUT- Allow yourself 5-8 minutes of walking and stretching; allow your body to relax out of the workout and take care of anything that feels tight. Foam rolling, massage stick are great too.