I wanted to mix things up a little and incorporate some speedwork so I decided to do a fartlek.
Fartlek is a Swedish term that means "speed play," It's a form of interval or speed training that can be effective in improving your speed and endurance. Fartlek involves varying your pace throughout your run, alternating between fast segments and slow jogs.
I used music as my guide. The first song I did a slow warm-up, the second song I picked up the pace, the third song I slowed down to a jog, the fourth song I went faster, etc..
In the end I did about 5 miles. And I was spent.
