Run T&C

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Hill Repeats

Warm-up: 10 minutes easy running on flat terrain

Main Set: 8 x 90-second hill sprints at 85-90% effort with 2-minute recovery jogs downhill

Cool-down: 5 minutes easy running followed by 3 minutes of walking and dynamic stretching

Tip: Focus on maintaining consistent effort rather than speed—the hill does the work for you. Lean slightly forward and use your arms to power up each repeat.Focus on maintaining consistent effort rather than speed—the hill does the work for you. Lean slightly forward and use your arms to power up each repeat.

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jog to loosen up

Main Set: 20 minutes of unstructured speed play - alternate between 90 seconds hard effort and 2 minutes easy recovery, varying your pace and terrain naturally

Cool-down: 8 minutes easy jog followed by dynamic stretching

Tip: Fartlek is Swedish for "speed play" - embrace the freedom! Let your body dictate the intensity rather than watching the watch. Perfect for building aerobic capacity without the rigidity of structured intervals.Fartlek is Swedish for "speed play" - embrace the freedom! Let your body dictate the intensity rather than watching the watch. Perfect for building aerobic capacity without the rigidity of structured intervals.

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Hill Repeats

Warm-up: 10 minutes easy running on flat terrain to elevate heart rate and prepare legs

Main Set: 8 x 90-second hill sprints at 85-90% max effort with 2-minute recovery jogs down between each repeat

Cool-down: 5 minutes easy jogging followed by 5 minutes of walking and dynamic stretching

Tip: Focus on maintaining an aggressive knee drive and forward lean on each hill repeat. Use the recovery jog downhill to catch your breath but keep moving—don't walk!Focus on maintaining an aggressive knee drive and forward lean on each hill repeat. Use the recovery jog downhill to catch your breath but keep moving—don't walk!

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jog to loosen up

Main Set: 20 minutes of unstructured speed play - alternate between 90 seconds at comfortably hard pace and 2 minutes easy recovery, repeat 6 times

Cool-down: 5 minutes easy jog followed by dynamic stretching

Tip: Let the terrain and how you feel guide your effort rather than watching your watch - that's what makes Fartlek fun!Let the terrain and how you feel guide your effort rather than watching your watch - that's what makes Fartlek fun!

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jog to get the blood flowing

Main Set: 6 x (2 minutes hard effort followed by 90 seconds recovery jog), repeat cycle twice

Cool-down: 8 minutes easy jog followed by dynamic stretching

Tip: Fartlek means "speed play" in Swedish—let your effort feel natural rather than watching pace. Mix up your hard intervals with varied terrain if possible!Fartlek means "speed play" in Swedish—let your effort feel natural rather than watching pace. Mix up your hard intervals with varied terrain if possible!

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jog to loosen up

Main Set: 20 minutes of unstructured speed play - alternate between 90 seconds at a brisk pace and 2 minutes easy recovery, repeat 6 times

Cool-down: 8 minutes easy jog followed by dynamic stretching

Tip: Let your body guide the pace during speed bursts - Fartlek means "speed play" in Swedish, so have fun and don't obsess over exact paces!Let your body guide the pace during speed bursts - Fartlek means "speed play" in Swedish, so have fun and don't obsess over exact paces!

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy pace to get the legs loose

Main Set: 20 minutes of unstructured speed play - alternate 90 seconds hard effort with 2 minutes easy recovery, staying intuitive with your pace changes throughout the interval block

Cool-down: 8 minutes easy jog to bring heart rate down

Tip: Fartlek is Swedish for "speed play" - embrace the freedom! Don't worry about hitting exact paces; focus on effort levels and have fun with the spontaneity of this workout.Fartlek is Swedish for "speed play" - embrace the freedom! Don't worry about hitting exact paces; focus on effort levels and have fun with the spontaneity of this workout.

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jog to loosen up

Main Set: 20 minutes of unstructured speed play - alternate between 90 seconds at a comfortably hard pace and 2 minutes easy recovery, repeat 6 times

Cool-down: 8 minutes easy jog followed by 5 minutes of walking and dynamic stretching

Tip: Fartlek means "speed play" in Swedish - focus on feeling the effort rather than hitting exact paces. Let the terrain and how your body feels guide your speed changes!Fartlek means "speed play" in Swedish - focus on feeling the effort rather than hitting exact paces. Let the terrain and how your body feels guide your speed changes!

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jog to get the legs moving and heart rate elevated

Main Set: 20 minutes of unstructured speed play - alternate between 90 seconds at a comfortably hard pace and 2 minutes of easy recovery jog. Repeat this cycle 6 times, letting your effort and terrain guide you rather than watching the watch too closely

Cool-down: 8 minutes of easy jogging followed by 5 minutes of dynamic stretching

Tip: Fartlek means "speed play" in Swedish - have fun with it! Use telephone poles, hills, or landmarks as natural markers for your speed surges instead of obsessing over paceFartlek means "speed play" in Swedish - have fun with it! Use telephone poles, hills, or landmarks as natural markers for your speed surges instead of obsessing over pace

𝗥𝘂𝗻 𝗼𝗳 𝘁𝗵𝗲 𝗗𝗮𝘆

Workout: Fartlek

Warm-up: 10 minutes easy jogging to loosen up legs and elevate heart rate

Main Set: 28 minutes of unstructured speed play - alternate between 90 seconds at a brisk pace and 2 minutes at easy recovery pace. Use natural landmarks (trees, mailboxes, street signs) as your markers to keep it spontaneous and fun

Cool-down: 5 minutes of easy walking and light stretching, focusing on calves and hip flexors

Tip: Fartlek means "speed play" in Swedish - embrace the freedom! Let your effort level be guided by how you feel rather than a stopwatch. This builds mental toughness and keeps running enjoyable.Fartlek means "speed play" in Swedish - embrace the freedom! Let your effort level be guided by how you feel rather than a stopwatch. This builds mental toughness and keeps running enjoyable.