FFP Running Club - Wednesday (9-7-16)

Hope you all stayed safe during Hermine and  enjoyed your Labor Day weekend! Lets get ready for this week's training!


1) Pre-run drills


2) Fartlek:

  1. 10 minute warm-up @ Easy Pace
  2. 3 x (2 min, 1 min, 30 sec) - each harder effort is followed by easy running for the equal amount of time - each harder effort should be at about 10k race pace - they should NOT feel like you are sprinting!
  3. 10 minute cool-down @ Easy Pace


  • Group A (12:00+)
  • Group B (10:00 – 12:00)
  • Group C (8:30 – 10:00)
  • Group D (sub 8:30)



3) Post-run stretch – stretch areas of need. This is optional, but recommended. 

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