Fartleks, Indian runs, hill repeats and tempo runs
After a solid chunk of base training, it is important to start adding in some speed. Even if you are still building up mileage, it is good to start working on your fast twitch muscles as well. Like many coaches and slogans on high school cross country T-shirts say, “long, slow distance running makes slow distance runners.” Here are a few easy ways to add in speed without overexerting or overworking yourself too early in the season.
Fartleks: Funny name aside, fartleks are a distance runner’s bread and butter in the early season. Though there are many variations on the actual workout, a fartlek is a series of small speed bursts followed by slowed running. This is done multiple times in a row, and the amount of time on (running hard) and off (running slow), is up to the runner’s choosing. Some people will keep the intervals consistent, but doing a latter workout (running hard for four minutes, then three, then two, etc.) with the smaller bursts being run harder than the longer bursts, is also very effective.
