HOKA NAZ Elite's Lauren Paquette runs a simple, anyone-can-do-it fartlek workout in Flagstaff in advance of the 2022 USATF 10 Mile Championships.
HOW TO DO IT YOURSELF: This is a classic fartlek session and you can do it anytime, anywhere. Pick a loop, or an out-and-back route, and run 1-minute hard, 1-minute easy, 2-minutes hard, 2-minutes easy, 3-minutes hard, 3-minutes easy, 2-minutes hard, 2-minutes easy, 1-minute hard, 1-minute easy, 2-minutes hard, 2-minutes easy, 3-minutes hard, 3-minutes easy, 2-minutes hard, 2-minutes easy, 1-minute hard, 1-minute easy, 2-minutes hard, 2-minutes easy, 3-minutes hard, 3-minutes easy. Keep the hard segments at your tempo run pace (the pace at which you could race for one hour), or maybe slightly faster if you're in great shape. And keep the easy segments at your normal easy run pace, or slightly slower.
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