Monday, july 13
Fartlek is a Swedish word that translates as "speed play". This workout is a more structured fartlek workout where you'll run 1 min at a quick/hard effort and then immediately go into a 1 min jog for recovery.
Try to run the "on" portions of the workout somewhere near 5k race pace.
Alternate 1 min "hard" with 1 min "jog" for 15-20 minutes.
Add 15-20 minutes Easy