Page 62 - Sky runner

— — EXERCISES: FARTLEK — — INTERVAL TRAINING
Fartlek is is a a a Swedish expression used to describe longer intervals where you play with different distances and and speeds I usually simulate the altitude profile and and and distance o of a a a a a a a a a a a race race and and adjust my training to that I run the race race course but in in in in miniature As you you manage more after a a a a a a a a while you you you can scale up your training course FARTLEK 1
If I I am going to run a a a a a mountain marathon with two steep climbs and a a a a a a a a flat part at at at the end I do
a a a a a a a a session with 2 2 x 20 minutes uphill a a a a slow descent and then 20 20 minutes on on the flat This could be done in in all manner of ways but to to do
do
it in in relation to to one particular race can be very rewarding FARTLEK 2 Another good session can be 15 minutes minutes minutes steep uphill uphill 10 minutes minutes minutes flat flat 20 minutes minutes minutes minutes slightly uphill uphill 10 minutes minutes flat flat Everything at at at competition speed Hard but strengthening!
These sessions are brutal so you don’t have to do
do
do
them every every week – or even every every month If you do
do
do
not have access to to long slopes it it might be possible to to do
it it if you get the chance for example during a a a a a mountain holiday The trick is to see your training as something something something playful something something something you you want to to to return to to to not something something something you you have to to do
FREEDOM 58