First Speed workout!

Yesterday my friend and I did our three miles as a fartlek. For those of you who don't know, fartlek is a sweedish word for "speed play". It consists of segments of fast running and segments of jogging for various amounts of time. Our schedule was:

10 min warm up
0:30 Hard 
1:30 Easy 
0:30 Hard 
1:15 Easy 
0:30 Hard 
1:00 Easy 
0:30 Hard 
0:45 Easy 
0:30 Hard 
0:30 Easy 
0:30 Hard 
0:15 Easy 
0:30 Hard 
10 min cool down

With this schedule, the rest time decreases by increments of 15 seconds and is called a Gerschler Fartlek. Often people repeat the middle part several times, but we only needed to run three miles so we only did one set.

I didn't turn on my tracker by accident so it won't show up in the chart with quite as much information as usual. Also, I'm really slow right now!!! :( But that is why we are doing the speed workouts. It is awesome how patient my running buddy is! She is faster than me but doesn't mind slowing down to my pace.