Wednesday Speed Workout - Boston

Join us for our weekly speed session. This week's workout showcases a fartlek pyramid session, encompassing intervals spanning 1, 2, 3, 4, and 5 minutes, followed by subsequent intervals of decreasing length, all accompanied by half the time duration as rest. Fartlek, often referred to as "speed play," is a rhythmic shift between elevated intensity ("on") and a more relaxed pace ("off") during a continuous run. The "on" phases commence with a 1-minute interval at a 3k race pace, progress to 2 minutes at 5k speed, extend to 3 minutes at a 10k pace, then further to 4 minutes with half marathon exertion, and finally 5 minutes at marathon pace before moving to the descending durations. The "off" intervals are half the length of their preceding "on" counterparts, such as 30 seconds of leisurely pace following a 1-minute "on" interval. This dynamic regimen effectively combines intervals and running, enhancing speed and stamina.

Doors will open at 5:30 p.m., then we'll kick off the workout at 6:30 p.m. As always, stick around for post-workout snacks and refreshments at the Trackhouse. These meet-ups are free and open to runners of all abilities. We are asking all runners joining us for the first time to fill out this waiver before arriving.