This simple farklek comes from Massey run leader, Stacey Raven, who often uses it as part of weekly training, particularly in the lighter months.
It is designed around one corner of the War Memorial Park, but can easily be adapted to any park or sequence of roads in a triangle of unequal sides.
Be aware of this particular route during the dark evenings – make sure you watch your step and bring some kind of head/body torch.
Warm up
One or two laps of the route at a gentle pace. Remember to include some warm-up exercises, e.g. open/close the gate, forward leg kicks, back kicks, high knees, squats, scoops, side strides and disco feet.
Main Session
Starting at any corner of your choice:
Run one complete side of the triangle at RPE 8-10,
Slow down to a walk/jog for the next side at RPE 1-3, building up speed to RPE 4-5.
Run the final complete side at RPE 8-10.
Repeat for time (as many laps in your chosen time).
As a triangle of unequal sides, you should alternate longer sprints with shorter walks/jogs and vice versa.
Cool down
One or two laps of the route at a gentle pace.
Adaptions
Shorten the intervals, so half a side instead of a full one.