Spice up your morning jog with intervals.
time interval for the easy running portion, Mackey said — the workout should just be continuous.
"When you are just starting to get into shape, [fartlek training] is great because you will not push yourself too hard given the intervals are the effort driver." You'll want to listen to your body here, because it's what dictates the pace you pick — in other words, you don't have to stick with a specific speed or cover a certain distance.
As for some fartlek rules of thumb: Mackey said to start the first repetition at an intensity that you know you can also finish the workout at."And, from there, you can build into the quicker paces as you are more warmed up." Mackey also shared a beginner fartlek idea to get you started. Start with a five-to-seven minute slow warmup run and finish with a five-to-seven minute cooldown run. While the"easy" intervals are noted, always modify and take rest periods as needed.
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