Run Club 17/12

FARTLEK

Warm-Up (10 min): Easy Z1–2 + 3 × 20 s strides (Z3–4)

1. Main Set (30 min Continuous Fartlek):

   Part 1 (10 min):
   1 min Hard (≈5km pace / Z4 / RPE 7–8)
   1 min Easy (Z1–2)
   × 5 rounds

   Part 2 (12 min):
   2 min Moderate (+30 to +45 seconds / Z3 / RPE 6–7)
   1 min Easy (Z1–2)
   × 4 rounds

   Part 3 (8 min):
   8 min Steady (Z2 / RPE 4)
   

2. Cool-Down (5–7 min): Easy Z1