Fartlek training is used to develop

Fartlek training is a kind of running training which involves random variations in speed and intensity, alternating between bursts of sprinting and slower ‘recovery’ jogging. Unlike interval training, which involves sprinting over specific distances, then recovering for specific amounts of time, fartlek training is much looser, leaving the runner to decide when and how long they will sprint or jog for. For example, you could sprint for 85 metres, jog slowly for another 40, run at race pace for 100 metres, then surge to full sprint again for another 50 metres, before dropping to a walk. So, what is fartlek training useful for, how should you perform it, and how does it fit in with your wider training plan? What is fartlek training – an overview Fartlek training was first developed in the 1930s, in Sweden, and translates roughly into English as ‘speed play’. It was initially developed at a time when there weren’t so many running tracks available for people to train on, and so this kind of running is especially useful for improving fitness on trails, parks and similar outdoor spaces. ‘Speed play’ is an accurate description of what the training involves, as you can vary intensity, speed and distance however you’re feeling at the time. What is fartlek training good for? Fartlek training offers runners of all levels multiple benefits. These include: • Improves fitness: Running at high intensity before dropping to a slower pace is widely accepted as providing multiple benefits to...

If you’re looking for a fun and dynamic way to mix up your running routine and improve your overall performance, then you might want to give fartlek training a try. In this post, I’ll be sharing all about what fartlek training is, how to do it, and why it can be an effective tool with benefits for runners of all levels. Plus, I’m sharing my 3 favorite fartlek workouts you can include in your weekly run training program, whether you’re a beginner runner training for your first 5k or an experienced runner looking to mix up your training for your next half, marathon or ultramarathon race. By the way – if you’re interested in free downloadable training plans for your next big race, check out our Alastair’s What Is Fartlek Training? Fartlek training is a Swedish word that means “speed play.” It’s a type of running How To Do Fartlek Training To do a fartlek workout, you’ll start with a warm-up jog at an easy pace for about 10-15 minutes. Then, you’ll start incorporating faster intervals into your run. These intervals can vary in length and intensity, depending on your goals and fitness level. For example, you might choose to sprint for 30 seconds, followed by a 1-2 minute recovery period at a slower pace. Or you might do a longer, steady-state interval at a faster pace for 2-3 minutes, followed by a shorter, more intense sprint for 20-30 seconds. If you’re after examples, I have you covered! I’ve included details of some of my favorite fartlek workouts for you to try, later in t...

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What Is a Fartlek Run? The word “fartlek” is a Swedish term which means “speed play.” It is atraining method that blends continuous(endurance) trainingwith A fartlekrun challenges the body to adapt to various speeds, conditioning you to become faster over longer distances. Most run workouts typically target one or two paces, and a basic long run is done at a single, steady pace. Unlike intervals, where you stop or walk for recovery, Fartlek running is continuous and involves varying your pace throughout your workout. While top speed might not match intervals, your overall average heart rate (HR) should be higher for a fartlek workout than for intervals, because the jogging recovery also means HR does not drop as low during the recovery portions. It is great for a variety of fitness levels and can be customized according to personal preference and current training situation. Different Ways to Run Fartleks Fartlek can be structured, though classic fartlek is based on feel and inspiration. “Run hard up the hill to the crest, jog to cross walk, accelerate the short downhill, jog to the intersection, run quickly around the block” versus “run 6-5-4-3-2 minutes faster with 2 minutes jogging recovery,” is an example of a structured fartlek. Fartlek workouts are versatile. A traditional fartlek is run on the road using available landmarks as guides. If you are the analytical type, take your fartlek to the track and use set distances. Live in the city? Use lamp posts or blocks as di...

Are you ready to take your running to the next level with some fartlek training? Look no further because I’ve got everything you need to know right here. Fartlek training, which means “speed play” in Swedish, is a fun and effective way to mix up your running routine and improve your overall fitness. It’s like adding some spice to your favorite dish – it adds some excitement and variety to your workout. In this article, we’re going to explore everything you need to know about fartlek training. We’ll delve into the differences between fartlek and interval running, the benefits and downsides of fartlek workouts, and how often you should incorporate them into your routine. Plus, I’ve got some delicious fartlek training examples that will leave you feeling satisfied and accomplished. So lace up your shoes and get ready to unleash your inner speed demon with fartlek training. It’s time to add some zest to your workout and take your running to the next level. Fartlek Training Defined Fartlek is a Swedish term that translates as “Speed play.” Think of it like a game of cat and mouse with your own limits. You’re chasing your goals but also keeping them on their toes by mixing up your pace and distance. During a fartlek run, you’ll perform bursts of fast and slow running over varying distances, like a symphony of different tempos and melodies. There’s no set structure, no rigid rules. It’s a speed game, literally—a playful and dynamic run during which you change up your pace multipl...

Different training methods Specific training methods are used to bring about specific outcomes and even the timing and order of when to use each training method can be planned to the finest detail. All methods of training need to be specific to the individual performer, component of fitness and the activity. Continuous training develops cardiovascular fitness • A minimum of 20 minutes sub-maximal work (steady rate, lower intensity). • Target heart rate range between 60% - 80% maximum heart rate (maxHR). • Swimming, running, cycling, walking or a combination of these disciplines. • A distance runner or triathlete would use continuous training. Fartlek training develops a range of components and is used by games players. Fartlek means 'speed play'. • A form of continuous training. • Changes in speed, incline and terrain are used to provide changes in exercise intensity. • Aerobic and anaerobic work can be done in the quantities that suit the performer and it is more varied than continuous training. • Footballers, tennis and hockey players would use fartlek training. Interval training can develop strength, speed, muscular endurance and cardiovascular endurance • Periods of work interspersed with periods of rest. • A wide variety of fitness types can be developed. • Structured by planning the duration of the work and rest intervals, the intensity of the work intervals and the number of work-rest intervals. • An example of a sprint session might be 6 × 100m at 12 seconds with 2...

Fartlek training is more than just a funny word—it’s a game-changing workout that can do wonders for your heart rate. Runners are constantly searching for new workouts to add to their training plan. Running workouts need to be varied in order to push the body to new feats and allow it time for rest and recovery. If you run with the same hard effort for every training session, you’ll get burnt out. Variety is the secret ingredient for successful high-intensity interval training workouts, and variety is what fartleks are all about. Below, we’ll explain everything you need to know about fartlek training: • What is a fartlek run? • Fartlek training for beginners • How to do a fartlek run? • Fartlek runs vs. tempo runs • Benefits of a fartlek run • Fartlek training workouts Fartlek Training: The Complete Overview For experienced runners, many turn to a fartlek run as a new challenge that breaks up their normal routine. Fartlek sessions are a challenging workout that pushes runners outside their comfort zone and combines a mix of warm-up pace, speed work, sprinting, and cool-downs into a constant interval training session designed to increase your heart rate. What Is a Fartlek Run? A fartlek run is defined as “continuous training with interval training.” The word “fartlek” is Swedish for “speed play,” highlighting its focus on a medley of fast and slow bursts of running during the duration of the workout. Fartlek running is a form of interval training that keeps the runner in co...

Fartlek training is a style of training that can be used to increase levels of overall fitness in all age groups, from beginners to elite athletes. Fartlek training is generally associated with running; however, it can be used for almost any kind of training (4). Fartlek training involves variable pacing, alternating between fast and slow bouts, and allowing for the training pace to be self-selected while progressing through the workout. Traditional Fartlek style training is associated with increasing VO 2max during running increments, although this basic format can be used for cycling and swimming by simply combining long, slow distance training, pace/tempo training, and interval training (8). There are differences in programming for any individual based on fitness levels and goals. Fartlek training can be individualized for various goals, ranging from weight loss to top end speed, as well as developing high levels of fitness (2). Any individual can find a Fartlek style of training that would best enhance his or her fitness level. What is Fartlek Training? The word Fartlek comes from Sweden and means “speed play” (2,4). The training method was introduced to the United Sates in the 1940s by former Swedish decathlete Gösta Holmér as a method of blending interval and continuous training to develop both aerobic and anaerobic capabilities for application to outdoor running (6). Fartlek training is best described as periods of fast running intermixed with periods of slower runn...

• Training • Beginner Half Marathon Training • Sub Two Half Marathon Training • Marathon Training • New Runner Tips • Low Heart Rate Training • Group Run Coaching • Nutrition for Runners • Running Injuries • Gear Reviews • Work Together • Online Running Group • 1-1 Coaching • Brand Partnerships • Courses • All Courses • Book • 30 Day Core • IT Band Solution • LHR Training Plans • Blog • Search Search site Submit search • Training • Beginner Half Marathon Training • Sub Two Half Marathon Training • Marathon Training • New Runner Tips • Low Heart Rate Training • Group Run Coaching • Nutrition For Runners • Running Injuries • Gear Reviews • Work Together • Online Running Group • Online Running Coach • Brand Partners • Courses • All Courses • Book • 30 Day Core • Ultimate IT Band Solution • Low Heart Rate Training Plans • Blog • Facebook • Instagram • Pinterest • Twitter • YouTube Besides having the best name in all of running workouts, fartlek runs are also fun to do. The Swedish word means “speed play” and that’s exactly the intent of these workouts. No need for a track. No need for time recovery. Nothing forced, but lots of benefits. Fartlek runs are not only easy to incorporate into your running routine, but come with a bunch of benefits that can take your running to the next level. Let’s dive into what a fartlek run involves and how you can start to incorporate them into your training (particularly if you’re new to speed work!). What is Fartlek Training (Fartlek Run)? Far...