Fartlek

Literally "running play". As you jog along, pick a spot in the near distance and run hard to it. Pick something 100m away (eg. the third light pole) and sprint, or something farther away and run hard. Vary the number of intervals, the distances, and speeds throughout the run. Jog between intervals. Works very well in a group with a different person picking the next target.


Hills

Pick a hill with a moderate grade, such as Rennies Mill Road. Run 1 minute up hill hard, and then jog to the bottom. Start the next interval as soon as you get back to the bottom. Aim to complete the same distance for each 1 minute interval.


Prepared by Art Meaney

Art holds many Newfoundland and Labrador and Canadian age group records and is a past winner of the Tely 10. Art is the resident coach of Athletics NorthEAST as well as the Memorial University Cross-Country Team.

Week of Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Aug 20 12km @ 5:15-5:30 pace/km Off 5km @ 5:00 pace/km 5 Hills, 3km warm up & 3km cool down 6km @ 5:00-5:15 pace/km Off 6km Easy
Aug 27 14km @ 5:15-5:30 pace/km Off 5km Fartlek, 4:45-5:30 pace/km 6 Hills, 3km warm up & 3km cool down 7km @ 5:00-5:15 pace/km Off 6km Easy
Sep 3 16km @ 5:15-5:30 pace/km Off 5km Fartlek, 4:45-5:30 pace/km 7 Hills, 3km warm up & 3km cool down 8km @ 5:00-5:15 pace/km Off 6km Easy
Sep 10 12km @ 5:15-5:30 pace/km Off 6km Fartlek, 4:45-5:30 pace/km 8 Hills, 3km warm up & 3km cool down 8km @ 5:00-5:15 pace/km Off 6km Easy
Sep 17 18km @ 5:15-5:30 pace/km Off 6km Fartlek, 4:45-5:30 pace/km 9 Hills, 3km warm up & 3km cool down 8km @ 5:00-5:15 pace/km Off 6km Easy
Sep 24 20km @ 5:15-5:30 pace/km Off 6km Fartlek, 4:45-5:30 pace/km 10 Hills, 3km warm up & 3km cool down 8km @ 5:00-5:15 pace/km Off 6km Easy
Oct 1 18km @ 5:15-5:30 pace/km Off 6km Fartlek, 4:45-5:30 pace/km 5km Easy 8km @ 5:00-5:15 pace/km Off 6km Easy
Oct 8 5km @ 5:00 pace/km Off 8km @ 5:00 pace/km 5km Easy Off Off Off
Oct 15 RACE DAY