Roadwork Reminders: ‘+ 400 meters is one lap around a standard high school track (1/4 of a mile. ‘+ The 2:mile sessions should be run as fast as possible. View these 2-mile sessions as a road race. Challenge yourself to reduce your time each week. These 2-mile runs are excellent for general conditioning and work capacity improvements. ‘+ Fartlek is a Swedish term for “speed play". Fartlek consists of random periods of exertion, followed by light jogging. For example, you will sprint as fast as possible, and then follow with a few minutes of light jogging. During a Fartiek workout, you will run hard, then jog, and continue at your ‘own pace, without structure. You vary the distance of each sprint based on how you feel. Fartlek is excellent for general conditioning, without the rigid structure of an interval workout ‘+ When performing wind sprints, you will sprint the required distance, and then jog back to the stariing line for rest. There is no stopping. The only rest is the jog back to the starting line. For example, sprint 100 meters, jog 100 meters back to the starting line, and continue with another sprint. Weeks 1-6 Sample Roadwork Program (4 days per week) era emma | eran eee a [sa rs [ar