Friday

Fartlek means "play" in Swedish, and today we have a couple of options for training.

Training:
Fartlek running- Run for 15 minutes but to do it fartlek style, at random intervals during the run, sprint and slow down and repeat for whatever you choose but keep moving for 15 minutes.

Or

Jump rope fartlek style, same as the run, find a pace and then randomly speed and slow down. Keep moving for 15 minutes.

Or

4x400 meters run. Rest time is exactly how long it took to do the previous interval. If an interval tool 90 seconds, then take 90 seconds of rest. However long an interval took, that's the amount of rest taken.