Workouts» Los Angeles Marathon: Phase 2» Week 18 »

1. Fartlek - 400m/200m

3200 m from 75 to 90% of 10k pace
12x 400 m @ 105% of 10k pace,
200 m @ 65% of 10k pace
3200 m from 85 to 76% of 10k pace
53min 20sec from 75 to 90% of 10k pace12x 6min 40sec @ 105% of 10k pace,
3min 20sec @ 65% of 10k pace53min 20sec from 85 to 76% of 10k pace
Workout overview

Distance: 13.6 km

Zone distribution

Z1: 0 m

Z2: 2614 m

Z3: 6185 m

Z4: 1 m

Z5: 4800 m

Z6: 0 m

0%
19%
45%
0%
35%
0%

The focus of a fartlek run is on the fast surges. Vary the grade to add stimulus. Then just float the recoveries.

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Los Angeles Marathon: Phase 2 » Week 18

  • 1. Fartlek - 400m/200m

    13.6 km | 308 SP

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  • 2. 8mi Easy Run #2

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  • 3. Tempo 5mi

    14.4 km | 361 SP

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    24 km | 488 SP

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