How slow should your recovery be in your fartlek?

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[@mr.stepbro6422]

So assuming you are looking to run a sub 4:20 race by April. (5K PR: 15:40) Should my on pace be at 4:50-5:00 and off be at 6:30?

[@coachjayjohnson]

Good question. Key is to not worry about the pace for either one but rather to run by feel. I can assure you that when he learns this skill he'll a) run faster this season and b) have a bette career in both HS and college.
You'll want to get the warm-up video and the Four Key Workouts Every Runner Should Do to read more about how to execute fartlek runs.
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