Workout overview
Distance: 12 km
Zone distribution
Z1: 68 m
Z2: 1132 m
Z3: 10800 m
Z4: 0 m
Z5: 0 m
Z6: 0 m
"Fartlek" - Swedish for speed-play - runs are designed to inject additional stimulus into what is otherwise a base or endurance run. These short bursts of speed help teach your body to recover while still maintaining a strong pace. The key with a fartlek run is that you surge from a solid endurance pace and then return right back to that pace. You should not need to slow down below your base pace to recover. Consistent fast running is a key part of building the sort of anaerobic capacity and power you will need to smash your 5K PR.