This is Thursday, Friday, February 8, 2024.

This is a hard day.

Today is a fartlek workout, done on the grass or good trails, and shaking it up a bit.

Fartlek was developed in the 1930s by Olympian Gosta Holmer, who was also the Swedish national coach. Holmer was unhappy with how his Swedish distance runners were getting dusted in European cross country.

So, he developed an interval system not run on tracks, but using the natural wonders of Sweden to build strength and speed!

It’s going to be a hard day for the Brooks Beasts TC! photo by Zeth Pekestra for Brooks Running

Our workout today:

Warmup slowly,

70 minute fartlek,

The 10-minute first section easy to moderate for ten minutes,

5 x 1 minute hard, I minute easy,

five times 3 minutes hard, 3 minutes easy

1 time, six minutes hard, four minutes easy,

10 minutes, moderate to easy

Cooldown slowly,


get out of wet clothes,


Larry’s Deep Thoughts: Fartlek is as complicated as you want it. When fit, I would juggle 1 to five-minute hard runs with shorter recoveries so that I was charging tired to simulate the middle of a race, where you want to do anything but race. 



Brooks Wire 8, photo by Brooks Running, is great for 800m to 5,000m. You can find out more at
Hyperion Elite, photo by Brooks Running; learn more about this great shoe at