Spartan Running Training Plan | Day 2: Fartlek
Welcome to Day 2 of the Spartan Running Training Plan.
Fartlek running has long been a common technique in developing both cardiovascular endurance and speed. This type of training blends continuous, long-duration running with faster-paced intervals.
During today’s workout, you will maintain a slower, steady run pace with the majority of the workout but blending in short, fasts intervals. The run is structured for consistency while also utilizing a negative training method which will teach you to finish a run stronger, faster than when you began.
This workout is designed based on your goal 5k personal best. When setting your PR goal, you want to make it challenging, but realistic. If you’re unsure on what would be realistic for you, take the time from your most recent 5k (hint hint: it was the WOD last Saturday), and subtract 30 seconds - 1 minute.
PR Goal Example:
Goal: 30 minute/ 5k
Pace: 9:39/ mile
MPH: 6.3
Running Training Plan Workout: Day 2
The Warm Up
The Work Out
10 minute jog - 2-3 mph below 5k PR Pace
1 min run - 1 mph below 5k PR Pace
2 min jog - 2-3 mph below PR Pace
1 min run - .7 mph below 5k PR Pace
2 min jog - 2-3 mph below PR Pace
1 min run - .4 mph below 5k PR Pace
2 min jog - 2-3 mph below PR Pace
1 min run - .1 mph below 5k PR Pace
2 min jog - 2-3 mph below PR Pace
1 min run - .1 mph above 5k PR Pace
2 min jog - 2-3 mph below PR Pace
1 min run - .4 mph above 5k PR Pace
2 min jog - 2-3 mph below PR Pace
1 min run - .7 mph above 5k PR Pace
5 min jog/ brisk walk
The Cool Down
Foam roll any muscles you feel excessive soreness or tightness.
Get mentally and physically ready for tomorrow’s running training plan workout: Day 3 of the Spartan Running Training Plan.
Or, see how far you’ve come by checking out the first installment of the Spartan Running Training Plan.
Getting ready to tackle a Spartan race? Download The Spartan 2018 Training Plan as your blueprint. #noexcuses
