Okay, about to Fartlek. Key points are:
- Don't push hard on warm up
- Try and stick to plan
- Don't worry if I can't, it's my first go
- Enjoy warm down
And now I am back, having fartlekked. After 20 minutes of a slow, warm up jog I did 8 sets of a minute fast running followed by a minute recovery. And then a gentle warm down of 15 minutes.
I had a fair bit of trepidation before kicking off but despite that it was really good; all of the 1 minutes sprints came in well under an average pace of 5 minutes per km and the at 5:27 minutes per kilometer not a completely awful pace for near the near 10km covered. I even scored a PB on one segment despite the weird slow down / speed up pacing. Great :)
Next week's fartlek session is a bit more demanding, the speed sections are double the length at 2 minutes but still with a minute recovery between them. Again some trepidation but hopefully unfounded again :)