After you have built up your aerobic fitness with several weeks of long, slow running then you can start varying the pace a little. Fartlek, despite what its name might suggest, introduces slightly faster running into your training schedule in a way that leaves you in control and which is ultimately adaptable. From the Swedish for 'speed play', this kind of training is designed to increase both the strength of your legs and your lungs' ability to take oxygen into the blood (which is what enables the muscles to work). Put simply, if you spend all your time running slowly then your body will adapt to running slowly. A typical fartlek session would use a route with which you are familiar and would introduce bouts of running faster for a set time (eg 20 or 30 seconds) or for a set distance (eg 10 lampposts). These periods of faster running would be followed by longer periods of recovery - exactly how long the recovery should be is determined by the runner. Allow your body to recover fully between harder running by jogging slowly or walking (NOT by standing still - this will leave blood near your muscles and your legs will feel 'heavy'). Whilst the intensity, effort and terrain is determined by the runner, you should nevertheless be specific about the length of each effort (eg 'that tree' or 'that lamppost' or '30 seconds') so that you don't tail off half way through. Try to set realistic goals - aim initially for two or three faster sessions only in a run of 20 minutes' duration.

Day 1: 20 minutes fartlek (a combination of walks, gentle jogs and faster runs)
Day 2: Rest
Day 3: Jog 5 minutes, walk 2 minutes (4 times)
Day 4: Rest
Day 5: Repeat day 1
Day 6: Repeat day 3
Day 7: Rest

Running a little harder during a session makes it all the more important to warm up and warm down properly if you want to avoid injury and stay fit for the Wells Fun Run on 29 May!