Completed my first scheduled fartlek run yesterday (no snickering!) , which was a little tougher than I anticipated. Fartlek means you are running at different speeds and in many cases faster than I have been running. If you train in the dunes or do a hilly run you will get the same results, but as the park is flat flat flat you need to do it by running at different speeds.
I only ran for 30 mins yesterday, but it was quite a challenge. On top of that I think I may have sprained my ankle ever so slightly so need to take care that it doesn't get worse. :( So all in all a nice run but way more out of breath than I've been sor far. Max heartrate only went up to 160 so not too bad. I can really notice the improvements though, running faster and longer than I have been doing so far! Next run on Saturday or Sunday with Joop, shall be fun!
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