New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).
This week’s fartlek run workout comes from pro triathlete and Endurance Corner coach Justin Daerr. The Boulder, Colo.-based coach says you can do the workout once through, or do it as a pyramid and work your way back down. “The first way is more of a ‘feel good’ session, the second way is a bit more challenging,” he says. The recovery time is equal to the hard effort.
One-Hour Workout: Your New Favorite Fartlek Run
Warm-up
10–15 min easy
Main Set
4×15 sec fast/15 sec recovery
3×30 sec fast/30 sec recovery
2×60 sec fast /60 sec recovery
1×90 sec fast/90 sec recovery
[Work your way back down the pyramid or just do it once through]
Cool-down
10–15 min easy