Fartlek training anyone? Advice please.

[Fitsticks]

So I hate hate hate interval training but really want to work on my speed, my brother mentioned having a go at fartlek training to me because I don’t have to stop running. I’m going to give it a go, I’ve got 50mins training time on a morning. So I’ve worked this plan out for myself:

5 mins warm up brisk walk

1/2 mile normal run

12 x 1 min faster and 1 mins slower

1/2 mile normal run

5 mins cool down walk

Does that sound ok? Anyone got any better plans? Personal experiences?

HELP!

[tony_a Graduate]

I tried intervals for the second time this morning. After warm up I did 30 seconds faster pace / 30 seconds relaxed pace repeated twenty times.

Went okay but I think my fast pace got too fast and I struggled recovering. Possibly I needed to do for only 15 mins or slow it down a bit.

Thought Fartleks were a bit more relaxed and involved picking points to run faster to as you go along. Not tried them yet though so not totally sure.

[Wanna-Be Graduate]

I thought switching between two speeds at regular intervals was basically interval training. Not necessarily stopping in between intervals.

Fartlek I believe literally translates to speed play. More like I'm going to run a bit faster to the 7th lamp post slow down again to recover then sprint to the next post slow down again and so on...