Word: fartlek
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...team to the test. A typical workout is a non-stop run in hilly Arlington at varying speeds. Aim for these splits: 4:44 for the first mile, 5:44 for the second mile, 2:12 for the next half-mile, then 11 minutes of the infamous "fartlek": 1 min. full-out, 1 min. jogging, 1 min. full-out, etc., for 12 minutes. Then for the final cool-down, another half-mile at a 2:12 pace. And if that's not enough, team members can always count on Coach Haggerty's 13 mile Saturday morning distance...
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