8k Fartlek – cold day – 43:05

Posted on Mar 28, 2009 under 5-10k, Fartlek, Speedwork | No Comment

My first experiment with the world of fartlek!  Not sure if I get the concept fully, but since it is supposed to be flexible, doing intervals of 1k appealed to me as I could then measure my relative speeds for running and jogging on the Garmin.

Did a couple of k warmup then launched into the first hard k – struggled a bit and was only just under a 5 minute split, and was ready to give up!  But jogged the next k and then did a slightly faster one, before jogging again then blasting a 4:36 split which is getting into the realms of serious speed for me 😆  Then jogged a very slow cool down.

In all an interesting experience and certainly felt my body being surprised as I am used to running at a fairly even pace or accelerating gradually over the course of a run.  So will repeat again as am sure this will help in improving my 10k performance 😎

Splits:

5:39
5:36
4:48
5:40
4:57
5:39
4:36
6:03

Best pace 3:54/k

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