Welcome to Day 9 of the Spartan Running Training Plan.

Fartlek Training is designed to push your aerobic threshold, similar to high-intensity interval training (HIIT), but then instead of stopping completely on your rest, you recover in a jog.

During today’s Fartlek workout, our intervals are 1:1. You will now run the same amount of time that you will be jogging. Stay consistent with your interval increases. Your aim here is to finish the Fartlek faster than you started. The difference in reaching that race PR is about knowing when to kick up your pace. With this Fartlek Training, your body will be ready for that sprint to the finish line.

PR Goal Example:

Goal: 30 minute/ 5k

Pace: 9:39/ mile

MPH: 6.3

Running Training Plan Workout: Day 9

The Warm Up

Active Mobilizations

Dynamic Warm Up

The Work Out

10 minute jog - 2-3 mph below 5k PR Pace

2 min run - 1 mph below 5k PR Pace

2 min jog - 2-3 mph below PR Pace

2 min run - .7 mph below 5k PR Pace

2 min jog - 2-3 mph below PR Pace

2 min run - .4 mph below 5k PR Pace

2 min jog - 2-3 mph below PR Pace

2 min run - .1 mph below 5k PR Pace

2 min jog - 2-3 mph below PR Pace

2 min run - .1 mph above 5k PR Pace

2 min jog - 2-3 mph below PR Pace

2 min run - .4 mph above 5k PR Pace

2 min jog - 2-3 mph below PR Pace

2 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 9 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