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Your Weekly Running Workout: Mixed Bag Fartlek Run

We’re continuing our weekly workout series with another speed workout designed to help you crush the upcoming Global 5K!

Jumping straight into hard track workouts can increase the risk of injury, especially if you push the pace too hard or are shooting after an unrealistic goal time. During the early weeks of 5K training, fartlek runs will reintroduce fast running. Fartlek runs are done based on time and effort, rather than pace and distance—which means they can be used by runners at all levels of experience, whether you are training for a 20 minute or 35 minute 5K.

This mixed bag fartlek workout is best done during the first few weeks on in your 5K training cycle to help you safely transition from the easy miles of base building to the speedwork of 5K training. The longer recovery intervals will also help minimize the stress of this workout and make it more manageable at the start of training. Since this workout is done by perceived effort rather than pace, you will get a feel for where your current fitness is—which will help you set a realistic 5K goal time.

This mixed bag fartlek run is best done on the roads or a smooth, paved trail. You can do it on the track as well. The hard intervals should feel exactly that—hard, but not all-out. Aim for what feels like a 5K race effort in the intervals. This workout will total 18 minutes of hard running—not quite equivalent to the 5K distance for most runners, but enough fast running to prepare your legs for upcoming speed workouts.

The Workout

  • Warm up with 10-15 minutes of easy running, followed by dynamic stretches and drills such as high knees and butt kicks.
  • Run 4 minutes hard, 3 minutes easy
  • Run 4 minutes hard, 3 minutes easy
  • Run 2 minutes hard, 2 minutes easy
  • Run 2 minutes hard, 2 minutes easy
  • Run 2 minutes hard, 2 minutes easy
  • Run 1 minute hard, 1 minute easy
  • Run 1 minute hard, 1 minute easy
  • Run 1 minute hard, 1 minute easy
  • Run 1 minute hard, 1 minute easy
  • Cool down with 5-10 minutes of easy running.

Ready to run? Track it on Runkeeper for helpful Audio Cues to guide you through the workout.

 

 

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Laura Norris

About the author:
Laura Norris

Laura Norris is a certified running coach, distance runner, and blogger over at This Runner's Recipes. She loves helping runners achieve their personal best through providing useful, well-researched information on running and nutrition. Beyond running, Laura enjoys craft beer, hiking with her husband and dog, and cooking.

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