http://www.bodyresults.com/E2FartlekIntervals.asp I found this discription on the Body Results website as well as some other useful train methods. However, I am quoting this for because this was part of our workout, and I wanted a good description.
This class was really difficult for me because I am not the best runner in the world. In fact, running is still a struggle for me. I need to shed some more weight before I will be close to decent. However, I am learning that I really enjoy the running portions of our class more than anything else. Which is strange to considering my breathing is for crap and I am hauling around so much extra weight that I am always worried that my knees will not be able to take the pounding, but when it comes down to it the most satisfying training sessions for me are always the big run days. So, you may be getting the feeling that anything called Running Hell Day might have been . . . actually . . . Fun. Well it was . . . after that initial "I feel like I am going to vomit" period
I got to class a bit early on this morning and was able to skip rope for around 15 min. which was really helpful because I felt warmed up by the time class started. If I had not been able to do this, I am sure that I would have gotten sick this morning.
Sprints up and back: (width of two basketball courts)
For ward down and Backward back
Indian Run: around the basketball courts every class member goes twice (about 15 people)
Repeat Sprints and Indian Runs two more times.
Small cool down and H2O break.
10 incline and decline push ups
10 step ups on each leg
4 flights of stairs (up & down)
5 chin ups
2 long laps outside: long laps are about .36 miles and go around a quarter of the block
I did this portion of the workout twice.
After this workout, I felt like I had really put in some good work. I felt more tired than I had in a long while. I think that the only thing that has worked me harder in recent weeks has been the 12 days of Christmas.