Run T&C

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jogging to loosen up legs and elevate heart rate

Main Set: 28 minutes of unstructured speed play - alternate between 90 seconds at a brisk pace and 2 minutes at easy recovery pace. Use natural landmarks (trees, mailboxes, street signs) as your markers to keep it spontaneous and fun

Cool-down: 5 minutes of easy walking and light stretching, focusing on calves and hip flexors

Tip: Fartlek means "speed play" in Swedish - embrace the freedom! Let your effort level be guided by how you feel rather than a stopwatch. This builds mental toughness and keeps running enjoyable.Fartlek means "speed play" in Swedish - embrace the freedom! Let your effort level be guided by how you feel rather than a stopwatch. This builds mental toughness and keeps running enjoyable.

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Hill Repeats

Warm-up: 10-minute easy jog on flat terrain to prepare muscles and elevate heart rate

Main Set: 8 x 90-second hill repeats at 85-90% max effort with 2-minute recovery jogs down between each repeat

Cool-down: 5-minute easy run followed by dynamic stretching focusing on quads, glutes, and calves

Tip: Focus on maintaining consistent effort up each hill rather than speed—lean slightly forward and drive with your knees to build strength and powerFocus on maintaining consistent effort up each hill rather than speed—lean slightly forward and drive with your knees to build strength and power

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jogging to get your legs moving and heart rate elevated

Main Set: 8 x (2 minutes hard effort, 90 seconds recovery jog) on a mixed terrain route—vary your pace based on how you feel, not a watch

Cool-down: 5 minutes easy jog followed by dynamic stretching

Tip: Fartlek means "speed play" in Swedish—enjoy the freedom of unstructured speedwork and let your body dictate the intensity surgesFartlek means "speed play" in Swedish—enjoy the freedom of unstructured speedwork and let your body dictate the intensity surges

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jogging to get your legs loose and heart rate elevated

Main Set: 8 rounds of 90 seconds hard effort followed by 2 minutes easy recovery jog. Focus on controlled breathing during the hard pushes.

Cool-down: 5 minutes easy jog followed by dynamic stretching

Tip: Fartlek means "speed play" in Swedish—use natural landmarks to guide your hard/easy transitions instead of watching your watch. Stay relaxed!Fartlek means "speed play" in Swedish—use natural landmarks to guide your hard/easy transitions instead of watching your watch. Stay relaxed!

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jogging to get the legs loose

Main Set: 8 x (2 minutes hard effort, 90 seconds easy recovery) with natural pace changes based on how you feel

Cool-down: 5 minutes easy jogging followed by dynamic stretching

Tip: Fartlek means "speed play" in Swedish—use landmarks like mailboxes or trees to signal when to push hard. This unstructured approach builds speed while keeping training fun and fresh!Fartlek means "speed play" in Swedish—use landmarks like mailboxes or trees to signal when to push hard. This unstructured approach builds speed while keeping training fun and fresh!

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jog to loosen up

Main Set: 20 minutes of unstructured speed play - alternate 90 seconds hard effort with 2 minutes easy recovery, varying your pace and terrain naturally

Cool-down: 8 minutes easy jog followed by dynamic stretching

Tip: Fartlek means "speed play" in Swedish - enjoy the freedom! Let your effort dictate the workout rather than watching the watch constantly.Fartlek means "speed play" in Swedish - enjoy the freedom! Let your effort dictate the workout rather than watching the watch constantly.

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jogging to get loose and ready

Main Set: 8 x (2 minutes hard effort, 90 seconds recovery jog) - mix up your pace and terrain, keep it unpredictable!

Cool-down: 5 minutes easy jog followed by dynamic stretching

Tip: Fartlek means "speed play" in Swedish - don't overthink it! Use landmarks like mailboxes or trees to signal when to push hard vs. recover. This unstructured approach builds mental toughness and keeps training fun.Fartlek means "speed play" in Swedish - don't overthink it! Use landmarks like mailboxes or trees to signal when to push hard vs. recover. This unstructured approach builds mental toughness and keeps training fun.

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jogging to get your heart rate up

Main Set: 8 x (90 seconds hard effort + 2 minutes recovery jog). Focus on controlled surges rather than all-out sprints

Cool-down: 5 minutes easy jog followed by dynamic stretching

Tip: Fartlek means "speed play" in Swedish—use natural landmarks to guide your hard efforts instead of watching your watch. This builds mental toughness and keeps training fun!Fartlek means "speed play" in Swedish—use natural landmarks to guide your hard efforts instead of watching your watch. This builds mental toughness and keeps training fun!

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jogging to get the blood flowing

Main Set: 8 x (2 minutes hard effort, 90 seconds recovery jog) over varied terrain

Cool-down: 5 minutes easy pace, then 3 minutes of dynamic stretching

Tip: Let the terrain guide your effort—push harder on flats, dial it back slightly on inclines. Fartlek means "speed play" in Swedish, so have fun with it!Let the terrain guide your effort—push harder on flats, dial it back slightly on inclines. Fartlek means "speed play" in Swedish, so have fun with it!

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jogging with dynamic stretches

Main Set: 8 x (2 minutes hard effort, 90 seconds recovery jog) on varied terrain

Cool-down: 8 minutes easy pace with walking breaks

Tip: Fartlek means "speed play" in Swedish—have fun with the hard efforts and let the terrain guide your intensity rather than watching your watch!Fartlek means "speed play" in Swedish—have fun with the hard efforts and let the terrain guide your intensity rather than watching your watch!