However I remained strong (well was encouraged to stay), didn't rush away in the car and was rewarded with a gentle run but with some interval sprints thrown in. This is commonly known as Fartlek training, which is Swedish for "speed play".
|Sweden: home of the Swedish Chef from the Muppets and Fartlek running|
This is a good session to do if you are in a group with mixed abilities because if you find you have got slightly ahead of the pack then you can use the slow jogs to amble back to the group. However it's also a good one to make things a bit more interesting if you are out on your own. What you do is choose a spot in the distance, perhaps a tree or a lamp post, and run to that spot at a harder pace. You then jog for a while until you feel ready for another hard burst. How often you do it, the intensity and duration of these harder bursts is entirely up to you.
With this weekend sandwiched between two 10k races I don't think this session could have come at a better time for me. I felt I was getting benefit from pushing myself with the sprints but during the gentle jogs I was really taking it easy. So from spending the early part of the morning convincing myself I wouldn't have any energy for the run I felt like I'd got some good training in. Now I just need to motivate myself to get to the gym today.