Fartlek, Interval, RPE, 3km Run or Walk

So this has lots going on ... For those that just want to walk / run 3km you are good to sign up and away you go.

For those looking for some thing a little more involved grab a piece of paper and write down RPE - 0 to 10 scale This is YOUR rate of perceived exertion where 0 is doing nothing and 10 is next to impossible

So the run/ walk works like this ... 1 km at your exertion level mark 5 out of 10.

The interval is the next km in Fartlek mode (term used to mean speed play - keep play at the forefront here). From here the suggestion is you work through all the RPE scales or as much as you feel able to for a kilometre but at a random period that suits the intensities you can sustain or wish to experience. As a guide walk or walk slower, speed up for 100 metres and then faster still for 50 more. Incorporate a hill or gradient and blast 20 metres or more out at a higher intensity. Walk slowly again and then go brisk and power walk, jog for 100 metres, slow for 50 and then sprint flat out for as many as you can. The idea is it is random but intensities are for the experiencing. Once that kilometre is done then the last interval is a kilometre at your 5 out of 10 exertion rate.

Once home on your RPE list make a note of when you hit certain levels and how you felt doing it. Those you can remember. So example might be 5 out of 10 on the 1st km completely manageable, flat out sprint 9/10 out of 10 felt like I might be ill but could sustain for perhaps a few more seconds, slow walk was too easy but welcome recovery after hill and so on.

You will already have a template after this to make huge progressions on your next run of this kind with this information. Keep the info and I will try to help on the challenges to come ; - )

What do you mean shall I stretch after as well !!!!! Ah HELLO!!! of course

Don't forget send me some a photo or two and a sentence on how you found it so I can do a report