If you’ve been actively participating in #runCHAARG, you have already completed 14+ miles this month [tomorrow = half point check in, eeee!]. Can you believe it? We couldn’t be more proud of you – the beginners, the running haters, the cardio queens + every CHAARG girl in between.
This Workout Wednesday, we’re switching it up a bit. Save your go-to route for tomorrow + try this interval run. It’s designed to get you sweaty + your muscles burning in under 30 minutes. It’s all about the fartlek today!
So, what exactly is a fartlek? The Swedes developed the fartlek [meaning “speed play!”] as a way to improve pace while maintaining distance. It takes a normal run + incorporates bursts of speed with recovery jogs in between.
While most fartleks have a lax approach – meaning you sprint + recover as you see fit – we decided to give you girls a bit of structure for your first time out of the gate.
Once you warm up, pull out your Nike+ App. You’ll use it to keep track of time [+ distance] throughout today’s run. Today’s fartlek has five total *surges* [bursts of speed] followed by five recovery jogs.
For those of you who are free spirits + would rather follow the unstructured fartlek approach, gather a group of CHAARG girls. Throughout the run, take turns leading the group as a way to alternate pace + time. Each girl will lead the group at least once – sprinting for as long as she can [with the rest of you in tow!] followed by a recovery jog as you alternate leaders. With this set up, you could sprint 120 seconds one round + 10 seconds another – it’s all up to the leader!
No matter which workout you choose, commit to giving your all. Fartleks [+ interval runs in general] are completely dependent on what you put into it!
After you complete the run, don’t forget to share your sweaty selfies on insta + twitter by tagging #runCHAARG + @CHAARG. If you haven’t signed up for #runCHAARG yet, you still have time [+ who doesn’t want to win Nike swag?]. Join us!
+Grace [@gm.inchaarg], Kent CHAARG