1-1-2-1 Fartlek

Admit it. You are feeling the November 1, post trick or treat hangover. Snuck a few pieces of candy out of your kids’ baskets? A couple beers with the neighbors to “keep warm” while trick or treating? Well, it’s time to start focusing on your winter training. Go ahead and finish eating that Twix, we won’t judge.

This workout is perfect for getting your legs ready for a winter training cycle leading up to a spring race (Shamrock, Boston). If you reside in the Shenandoah Valley area, this would be perfect for preparing for the SVR Winter Series.

This strength building fartlek can be done anywhere – track, road or treadmill.

The Workout

Start with an easy mile or two to warm up along with your dynamic stretching. Then do the following:
Fartlek = 1 minute hard, 1 minute easy, 2 minutes hard, 1 minute easy for 40 minutes.
*Hard pace is the effort you would give for a 5k or 10k race. Easy is a relaxed pace to recover for your next push. Try and make your hard efforts consistent, or even better, try and make them faster toward the end of the 40 minute workout.
Finish with another easy mile or two to cool down and static stretching.

Add this in at least one day out of your weekly routine for a few weeks to build strength for your next training block.

The RIT coaches will be doing this a few times as they prep for Boston 2018 – woohoo! The hills toward the end of the Boston course require a lot of strength. 2018 will be Coach Jeremy’s 4th and Coach Becky’s 1st Boston Marathon. Traditional online cut-and-dry marathon plans do not take course specific challenges, like Heartbreak Hill, into account. Let Runner In Training build a plan that will help you overcome the heartbreak of Boston or any other Spring half or full marathon you tackle.

Who else is Boston Bound in 2018? Comment below.