Track

1

5min. run ; 2min. walk * 4 (4times run, 3 times walk rest) (first is warm up)

2

warm up
2 km run (or 10 min.)

3

warm up
fartlek with walk:
on track / or measure 50m-100m-50m : sprint the straight, walk the curve on the track / sprint the 100m then walk the 50m there and back if not on a track
3 laps : 6 sprint altogether
rest = 1 lap (400m) walk
again 3 lap the same way

4

warm up = 2km (or 10 min)
mark 60 m ; 5*60m sprint, starting every 60 seconds
5 min. rest
again5*60m the same way

5

warm up
repeat week 3:
fartlek with walk: 3 lap ; 1 lap walk ; 3 lap

6

2 km warm up lap
6*60m flying run
4*400m, starting every 4 minutes

7

warm up
fartlek: 3 lap ; 1 lap walk ; 3 lap
not walk, but jog the curves (this is real fartlek)
5*60m sprints, with full rests

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