In this episode I complete the marathon speed training series that I started in Podcast Episode 16
Fartlek (speed play)
- Free for all workout, unstructured
- Sometimes it can be easy to slack off. Having a training partner can help you stay honest to the workout.
- Can vary intensity and distance of workout
- Be sure to adequately warm up before starting your workout.
- can be time-based (random duration) or distance-based (landmarks, varying distances)
- Either via repeats or using built in terrain.
- Often hated by marathoners, but very important.
- Hills are often found on race courses, even flat ones.
- Builds strengths, exercises stabilizing muscles as well as core leg muscles.
- Include regularly with your training.
- Hills create fatigue faster and burn through your energy reserves faster, without training.
- Use caution on downhill portions of the runs.
- Make hill repeats duration based over mileage based.
- Maintain proper form is very important.
- Match training with goal race.
- Not so much a specific workout, but rather prescribed at the end of a workout or as a part of warmup.
- 50-200m sprints at a casual sprint (run as fast as you can, but still maintain proper form).
- Helps you learn to run at a faster pace, increase flexibility and turnover.
- Great way to warm up before a race to help you get a feel for race pace.
- Be careful that you do not get sloppy with your running form.
- Slow down and recover before running the next stride.
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