Monday night Fartlek

It was good to get back to a bit of speed work after an easy week last week. My legs were feeling good and I set off with a spring in my step!

There were a good group of us tonight. Another interesting session from Derek.

Basically it was 15min with 3min recovery, then 12min with 3min recovery then 3mins.

But within the 15min on you are aiming to run 3 sets of 5mins as follows 4mins at 10k pace and the 1min at marathon pace (ie slower). Then within the 12mins on you are aiming to run 3 sets of 4mins with 3mins at 5k pace and the 1min at marathon pace (ie slower). Finally the last 3mins you are getting faster for each min – 10k pace, 5k pace and faster than 5k pace.

So I thought I’d aim for the following paces …

5k+ – 5.45-6.00 mins per mile
5k – 6.00-6.15 mins per mile
10k – 6.15-6.30 mins per mile
Marathon – 6.45-7 mins per mile

Here are the facts …


The blue shaded numbers where I got mixed up. I thought we had a recovery after the 5mins but we should have kept going. So it messed up the figures a bit!

I ran behind Steven S & David McI who were both running really well. So another good solid run.

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One Response to Monday night Fartlek

  1. Breandán says:

    well done – very impressive times.

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