Farting!

I'm not talking about bodily functions here but the affectionate term we use for 'fartlek' sessions.
Fartlek is Swedish for 'speed play' and in these session you mix bursts of fast running with slower recoveries.  You can split it as you want.  When I first started doing these session we would use lamposts as markers, running quickly to one, then slowly to the next, and repeat.
We are using the guidelines in the Runners World Training Pace Calculator to find out what our speed should be.  For our target time, easy pace is about 11.11 min/mile and threshold pace is 9.22 min/mile. Having had my Garmin for over a year, I've actually started using it properly rather than just as a posh stop watch! I set up today's session on the computer and transferred it to the Garmin unit - very clever for me!
For todays session we did a 5 minute warm up, then a 6 minute run at threshold pace and 5 minute recovery run at easy pace repeated twice; then 7 minutes threshold run and 5 minute recovery run repeated twice, then a recovery jog/walk home.
It's a challenging session but you do feel as if you've worked hard at the end of it, which always feels good.  Remind me of that when I crawl out of bed with aching legs in the morning!