Thursday Speed Development – 60/30 Fartlek

3 March 2020 - By Jodee Mayer

Hello everyone,

With Storm Jorge looking to be behind us by Thursday night, what more could you want than to join Becky and Jodee for a classic 60/30 Fartlek session at the Eastways Industrial Estate 400m loop?

The plan is for all athletes to run 20 sets of 60 seconds effort / 30 seconds recovery, split into two sessions of 10 sets with a 2 minute rest in the middle. This will mean a slightly longer session of 32 minutes overall, however, less than half of the session will be running at effort pace.

The guide pace for the efforts is 5k pace (or slightly quicker) and the recoveries should be run at easy jogging pace in order to regroup with those around you. However, you can run easier on the efforts should you be returning from injury or racing at the weekend – do speak to one of us on Thursday if you would like some guidance on pacing.

We will try to remember our whistles, but please can as many of you programme this workout into your Garmins as possible. The sessions should be planned as below:

10 x 60s effort / 30s recovery
2 mins rest
10 x 60s effort / 30s recovery

Don’t forget to wrap-up accordingly for the weather and ensure that you wear your high-viz.

We look forward to seeing you all there!

Becky and Jodee