Welcome to your Pre-Season Run Club, this episode is a fartlek training, means "speed play”. Sarah & Kris have included this in our netball specific challenge for its many benefits. If you follow this program for 9 weeks you will improved your running performance where you will see yourself become faster and be able to repeat those efforts for longer. ADVANCED LEVEL5min Warm UpEffort Block (5min) - 10sec ON 20sec OFFRecovery (5min) - Easy Pace3xBEGINNER & INTERMEDIATE LEVEL5min Warm UpEffort Block (5min) - 10sec ON 20sec OFFRecovery (5min) - Easy Pace2x