Workout of the Week: The 4-2 Fartlek

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runner running fast on a trail

This effort-based workout is a great early to mid-season season session when you’re still fortifying your fitness foundation and neither pace nor specificity are key concerns. Here are the details:

What: 3-5 sets of [4:00 at 10K effort/2:00 jogging recovery/ 2:00 at 5K effort]. Jog 4:00 for recovery between sets.

Why: This is a challenging effort-based workout (i.e. don’t be chasing numbers!) that will improve your aerobic capacity, strength, efficiency, and focus.

Where: Off the track! Best to do this workout on the roads, trail, or grass where there’s some variety to the terrain that makes trying to hit a specific pace irrelevant. You can also do it on the treadmill if you aren’t able to get outside.

When: This effort-based workout is a great early to mid-season season session when you’re still fortifying your fitness foundation and neither pace nor specificity are key concerns.

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