W7/D4- Fartlek Workout+ Strength

After the run, you will do the strength routine which requires a set of dumbbells. Beginner- Fartlek Workout: Use the first 10 minutes to warm-up and then do the first 40 second effort. You will do 8x40 seconds. After each effort, recover and then do the next one whenever you are ready. You will run for 60 minutes and do 8x40 seconds. If needed, you can pause and do dynamic stretches within those first 10 minutes. After your run, complete the Post Run Strength Circuit. Be sure to hydrate well and fuel up with wholesome food after your training. Intermediate- 70 minute Fartlek w/10x40 seconds +Strength (use the first 10 minutes as your warm-up) Advanced- 80 minute Fartlek w/12x40 seconds+ Strength (use the first 10 minutes as your warm-up).