Today’s session will feature fartlek which is Swedish for speed play. After a short warmup, a whistle blow will signal the start of a hard effort and another blow on the whistle will signal the end. You won’t know how long the work intervals or rest intervals will be so you’ll have to judge accordingly. This is a great way to get your body ready for the uneven demands of tactical road and cross-country racing. When you pass the next person ahead will they respond and try to counter-attack or will they let you pass by? Will you be able to counter a surge by someone coming up from behind … and how long will you have to maintain that higher tempo?
Warmup: 10-15′ easy
Session: on the whistle – approximately 30-90s hard, 60-120s recovery
Cooldown: 10-15′ easy
Strides, form, pony, kick throughs, knee-ups, foot taps.
Promoting running and multisport activities on Cape Cod and the Islands since 1976.
