First Run Back Fartlek
Workout - First Run Back Fartlek
- 15min @ 6'30''/km
- 10 lots of:
- 2min @ 4'55''/km
- 1min rest
- 10min @ 6'30''/km
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Intro: here’s a breakdown of Running After Illness - First Run In 7 Days! from The FOD Runner, a useful one for getting back to running safely after downtime. You can try the approach today. For the full picture, watch the original video.
Key points:
- After 7 days off sick, listen to your body and keep the return run relaxed.
- Instead of tempo work, try a short fartlek (speed play) you can dial up or down depending on how you feel.
- Before you start, do a quick walk-test to make sure your body can handle some effort.
- Stay conservative on intervals: 2-minute pushes at moderate intensity (a surge, not a sprint), followed by 1-minute recovery jogs or walks.
Workout example:
- Warm-up: ~3 mi (~5 km) at an easy, conversational effort.
- Fartlek, 10 reps:
- 2 min at a tempo-like pace (roughly 6:20-6:40 /mi if your usual race pace is 5:40 /mi, but adjust to feel).
- 1 min easy jog or walk to recover.
- Cool-down: 1 mi (~1.5 km) easy, with a brief stretch.
Practical tips:
- The day before, take a 2-mile walk to see how your body is holding up.
- Any lingering symptoms (cough, fatigue) mean skip the hard surges and stick to easy running.
- Let a running watch manage your 2-min/1-min split. Use heart rate as your guide rather than chasing specific paces.
- Limit the intense work to around 20 minutes total (roughly 10 surges). That’s enough stimulus without overloading a still-recovering system.
Closing note: try this fartlek and ease back into running. Plug your current fitness into the Pacing app to dial in the speeds. The full video has extra depth, take a look for the complete picture.