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 solid resource for returning to running safely after downtime. The approach is worth a try, and you can attempt it today. For the full picture and additional motivation, watch the original video.
Key Points:
- After 7 days off sick, focus on listening to your body and keeping your return run relaxed.
- Instead of tempo work, try a short Fartlek (speed play) that 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 with the intervals: 2-minute pushes at a moderate intensity (think of it as a “surge” rather than 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 ×
- 2 min at a tempo-like pace (roughly 6:20–6:40 / mi if your usual race pace is 5:40 / mi, though adjust to feel).
- 1 min of easy jogging or walking to recover.
- Cool-down: 1 mi (≈1.5 km) easy, with a brief stretch session.
Practical Tips:
- The day before, take a 2-mile walk to see how your body’s 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 your heart rate as your guide rather than chasing specific paces.
- Limit the intense work to around 20 minutes total (roughly 10 surges)—enough stimulus without overloading a still-recovering system.
Closing Note: Test out this adaptable Fartlek and rediscover the pleasure of moving your body again. Plug your current fitness into the Pacing app to dial in the speeds, and enjoy what comes next. The full video provides extra depth and inspiration—have a look for the complete experience. Run well!