We’re not asking you to go speed dating or shop around for another run lover, we’re challenging you to a workout of speed play, or in running terms: a “fartlek workout”! Fartlek workouts are a great way to mix up your regular running routine. They involve a variation in intensity and length and are a perfect transition into running, fast running, or race pace training.
Local Run Lovers:
We’ve got a Lauren Fleshman favorite on the docket this week!
The Workout:
- 15 minute warmup
- 2 x 4 minutes // 2 x 3 minutes // 2 x 2 minutes // 2 x 1 minute // 2 minute recovery jog between each interval
- ((Run Love Challenge Twist)) - see below.
- 10 minute cooldown
The Paces:
- 4 minutes = 10k pace effort
- 3 minutes = 5k pace effort
- 2 minutes = 3k pace faster
- 1 minute = FAST!
The Run Love Challenge Twist:
Each partner takes a turn leading an interval, but they don’t let the other partner know how long or how fast they plan to run. The partner in charge keeps it a secret and is in charge of setting the pace, picking the route, and calling out when to stop. After the first partner calls out stop, the next partner takes over as the leader. The workout continues until two intervals of each length are completed.
“It’s fun to try to guess what the leader will pick, and it’s fun to pick something that nobody will expect!” – Lauren Fleshman (styled in: Bolt Long Sleeve).
Long Distance Run Lovers:
Put on your coaching hats! You’re writing your partner’s workout plan! You can make up your own workout for your partner OR use this workout, specifying the order of intervals for your partner!
- 15 minute warmup
- 2 x 4 minutes // 2 x 3 minutes // 2 x 2 minutes // 2 x 1 minute // 2 minute recovery jog between each interval
- ((Run Love Challenge Twist))
- 10 minute cooldown
Good luck on your speed date, run lovers. This week’s challenge is no joke. And psst...look for an Instagram contest coming this week with your #runlovechallenge lover!
