While I know there is another marathon in my future – it’s not on the calendar.
And while it’s not on the calendar, I’m determined to work on my speed.
Speed training is certainly something I lacked in my last training plan. I was really focused on building up my endurance and prepping for my first full.
I’ve been trying to run my shorter, 3 to 4 mile runs, faster.
Once I start to train for my next run, I plan to integrate some interval training and speed work.
This article helps break down the steps of speed work and introduced me into something called Fartlek. (Yes – I giggled, Yes – I’m 6 years old at heart).
“Essentially, fartlek is a series of faster pickups with a recovery interval in between. The length and speed of the pickups, as well as the recovery intervals, is totally up to you. When out on the roads or trails, after an easy warm-up jog of a mile or two, find an object off in the near distance, be it a tree, rock or telephone pole, and run to it at a pace faster than you ordinarily would. Once you reach your destination or start feeling fatigued, jog gently or even walk until you’re feeling recovered and then repeat.” – competitor.com
This morning at the gym I set to run a 5K on the treadmill. I wanted a consistent higher speed so I ran between a 6.2, 6.5 and 7.0. Instead of using a watch, I used empowering moments/choruses in songs. I would crank up the speed to about a 7:30 mile pace, holding on until the
“THIS IS MY FIGHT SONG!”
“WE’RE NOT GUNNA TAKE IT! NO WE AIN’T GUNNA TAKE IT”
“SOME DAY SOMEBODY’S GUNNA TURN AROUND AND SAY GOODBYE!”
It may not be traditional Fartlek, but hey, I finished a 5 k in 29 minutes!
I’m excited to use this new technique properly, especially outside when I have landmarks to run towards to make a game out of it.
Is it weird i think this is going to be fun?!