word of the day January 26, 2014 FARTLEK

_Terrapin_

from wikipedia---->

"Sessions should be at an intensity that causes the athlete to work at 60% to 80% of his or her maximum heart rate. This should mean that the body will not experience too much discomfort while exercising. An athlete should also include a good warm up at the beginning of the session, and a cool down at the end of the session, to improve performance, minimize post-workout muscle soreness, to decrease the chances of injury and for other reasons.
Warm up: easy running for 5 to 10 minutes.
Steady, hard speed for 1.5–2.5 kilometres (0.93–1.6 mi); like a long repetition.
Recovery: rapid walking for about 5 minutes.
Start of speed work: easy running interspersed with sprints of about 50–60 metres (160–200 ft), repeated until a little tired.
Easy running with three or four "quick steps" now and then (simulating suddenly speeding up to avoid being overtaken by another runner).
Full speed uphill for 175–200 metres (574–660 ft).
Fast pace for 1 minute.
The whole routine is then repeated until the total time prescribed on the training schedule has elapsed."

This workout may be an option for both runners and lifters. Enjoy.

_Terrapin_

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_Terrapin_

threads all over the place about this...wow!