Hey everyone, I did my first fartlek yesterday as one of the Nike Guided Runs. The thing is that the coach was saying to do my efforts at 5k pace, and the recovery at recovery pace. I’ve never done a ‘fast’ race-like 5k since I’ve just started running so my ‘5k’ pace felt quite low and the transition to recovery pace wasn’t a big transition at all. For reference, I was running recovery at roughy 6:45 / km and the efforts at 6:15. Should I run my efforts faster and my recovery slower?
Are you using the guided run option on NRC? If not, I recommend it. I just finished the Next Long Run (the one immediately after the Fartlek Run) this morning. I’d say as long as your 10k pace is more effort than recovery and 5k is more effort than the 10k, you are doing fine. Just getting out and doing the run is a success!
Edit: I just noticed your post was a month old! I only found this magazine today. Hopefully your running is going well!