Monday, January 14, 2013

#FABTraining: Fartlek's

Fartlek, which means "speed play" in Swedish
is a training method that blends continual intervals. Fartlek's is a system of training for distance runners in which the terrain and pace are varied to enhance conditioning.

This short speed session can be as easy or as hard as you want it to be!  I love fartlek's.  My best running year was 2011, and fartlek's was the only speedwork I did.  I set a PR everytime I stepped up to the Start Line.  I trained where I raced. 

Photo: http://blog.jimlarsonphotography.com



Instead of going round and round your local track oval, stick to your regular road route or favorite trail and perform the following short fartlek session:
  • Run easy for 10 minute warm up at a moderate speed. 
  • Follow with 8-8 20 sprints (90% effort), jogging 45 seconds in between each interval.
  • Cool down with 10 minutes of easy jogging
Another fartlek is based on distance, not time
  •  Run for a 10 minute warm up at moderate speed
  • Race Temp run for 1/2 mile (90 sec rest), 1 mile (90 sec rest) and 1 1/2 mile
  • Cool down with a 10 minute of easy jogging

There is not a right or wrong way to do fartlek's.  You could do pace and distance intervals.  If you want to incorporate fartlek's into a regular run, add it to your tempo run.  The choice is yours.  You will find great benefits from changing up your speedwork routine and adding fartlek's.

Have you tried fartlek's?  What is your typical routine?

(c) C. Ragsdale 2010-12
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Charlene L. Ragsdale - Las Vegas, NV
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