Fartlek – 40 minutos

Warm up

• 10 min at Z2 (Easy jog)

Pyramid surges

• 1 min at Z4 (Pick up the pace, stay smooth)
• 1 min at Z2
• 2 min at Z4
• 1 min at Z2
• 3 min at Z4 (Longest surge: stay in control)
• 2 min at Z2
• 2 min at Z4
• 1 min at Z2
• 1 min at Z4
• 1 min at Z2

Short bursts6 ×

• 30 s at Z5 (Fast and relaxed, use a lamp post or tree as a finish line)
• 1 min at Z2 (Keep jogging, do not stop)

6 × (30 s at Z5 / 1 min at Z2)

Cool down

• 6 min at Z1 (Easy jog)