Flat as a Fartlek


Thursday 31st July 2014
For those who have missed their long Tuesday run this session should go a little way to providing some compensation. Ideally a fartlek session should have a 10 minute run at normal pace, followed by a middle section which includes some efforts beyond normal running speed , and then finishing with another 10 minute run at normal pace.
So as to incorporate all abilities this session is something of a compromise but can, occording to the experience of the runner, be adapted to suit.As a change from last week it is almost entirely on the flat!
Dynamic warm up conducted by Graham.
Experienced runners:- 2 laps at normal running pace of perimeter of top field / football field.
Other runners :- 1 lap
Start of Fartlek period – Inside wood on top path ( starting athe STAC flag end ) run hard ( i.e. slightly faster than your race pace) to point 1. Leave wood and run at normal pace across the field to avenue of trees (1b ). Run slightly faster back to STAC flag. Enter wood and run at normal pace to point 1. From point 1 – 2 run at slightly faster pace. Leave wood and run at normal pace across field to Avenue of trees. (2b ). From 2b run hard to STAC flag. Enter wood and slow run to point 1 and then faster 1-3. leave wood, run steadily across field to 3b. From 3b run hard to STAC flag. Enter wood and slow run to 1. From 1-4 faster run. Across field to avenue of trees at 4b at normal pace, then hard to STAC flag. Etc. When all points have been exhausted then repeat from the beginning. At 7.15 pm we repeat the first part of the programme by running, depending on experience, either 1 or 2 laps of the field.
Static stretches

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