Tonight was my standard run home. However, in the lead up to the Fitzroy Falls Marathon this saturday i decided to introduce some 1km reps and fartlek.
The first km was a warm up and then straight into it. Felt pretty good hitting a 3.15km then i recovered for a km then hit a 3.16km. After the recovery rep the terrain of the run makes it too awkward to do 1km reps so i moved into fartlek, essentially sprinting for 400-500metres then recovering and doing it again. Finished up the last km in 3.26 and felt awesome!
This is a great workout as its high intensity and teaches your body how to run faster and recover at the same time. Also doesnt leave you feeling stuffed.
All up this turned out to be my 3rd fastest run home ever - very pleasing!