What’s a fartlek ses­sion for over­all run­ning fit­ness?

Runner's World (UK) - - Training - Jo Pavey is a five- time UK Olympian and for­mer Euro­pean 5000m cham­pion

This fartlek is good for gen­eral fit­ness, as it subtly gets quicker with­out be­ing too speed-based. Run the in­ter­vals at a pace that is ‘com­fort­ably hard’; try to grad­u­ally in­crease your pace as the in­ter­vals get shorter.

10-min warm-up 4-min in­ter­val, 4-min in­ter­val, 3-min in­ter­val (with 2 mins easy in-be­tween) Run for 3 mins easy 3-min in­ter­val, 3-min in­ter­val, 2-min in­ter­val (with 2 mins easy in-be­tween) Run for 3 mins easy 2-min in­ter­val, 2-min in­ter­val, 1-min in­ter­val (with 2 mins easy in-be­tween) 10-min warm-down

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