I did a new Fartlek run today and I am happy about the way it went. In total, the workout was 5 miles. for the first 3/4 of a mile, I ran comfortably around 8:00-8:30/mile pace. At the 3/4 mile mark, I kicked it up to a fast pace of about 6:00/mile pace for the final 1/4 to finish the mile. I did this each mile. It was 3/4 mile run, then fast 1/4 mile for all 5 miles.
This run is beneficial for two reasons. It helps your aerobic capacity and it teaches your mind and body how to run fast on tired legs. Both of these topics will come in handy on race day, as well as long runs and tempos.
It is also a great way to get out of a rut and run some different paces than you are used to. A big no no in my mind is running the same pace too often. As I began my run today, I was still deciding what I wanted to do, a long run or a Fartlek. The Fartlek sounded more interesting so I went with it.
For the second day in a row, it was the perfect fall day for a run. High 50's/low 60's, little breeze, and the crunching of the leaves under foot. I am no photographer, but I snapped a couple picks along the route.
Rumor has is that we are supposed to get snow this weekend. F