The Daily Workout- May 14

Today’s run forces you to be a little more creative than your normal jog. This is a 24 minute fartlek run that includes a warm up and cool down for a total of a 37 minute workout. If possible and/or safe in your area, try doing this as a family run or a run with your spouse. 

A Fartlek is a form of interval running that helps to improve your pace and endurance. Fartlek running involves mixing up your pace and alternating between faster runs and slower jogs.  
This workout can be done outside or on a treadmill. Remember that we are working off your perceived level of exertion, so listen and trust your body. Whatever pace you run fast or slow job is great!  

Perceived Exertion Guide: 

• 50%- your are moving, but it is slow and easy like strolling. You can converse with almost no effort. 
• 70%- Your breathing and heart rate is a little faster. You can still maintain a conversation while exercising without much effort. This is a sweet spot. 
• 80%- Your heart is pumping faster. You are breathing harder. You can still converse, but it is getting tougher and your responses are much shorter. This is a sweet spot because of momentum. 

Workout: 

• 10 Minute Warm up Run at 50% 
• Fartlek: 12x 90 seconds on at 75%-80% / 30 seconds off at 40-50% 
• 2 Minute Cool Down