Fartlek
Fartlek Running Training
Fartlek, a Swedish term meaning “speed play,” is a type of conditioning that is continuous in nature, thereby putting stress mostly on the aerobic energy system. The variation in training this way, as opposed to continuous training, is that the intensity or rate of this exercise is different, implying that aerobic and anaerobic systems can be stressed. Many Fartlek sessions endure at least 45 minutes and can go from an aerobic walk to a sprint. It can include most any kind of exercise, although Fartlek training is normally associated with running.
An advanced runner can gain the advantages of Fartlek because of its interval training concepts. Practicing over and over, using repeated interval sets, to run hard for strong short sprints, then alternately ease up exertion with moderate pacing, gradually helps build up improved stamina to run faster for longer distances. Intervals are usually run over prearranged distances, and typically on the track.
In both interval training and Fartlek, runners combine short fast runs with slower jogging or jogging recovery intervals. But, with Fartlek people run on a road, in a park or on a track. You don’t adhere to a prescribed schedule but the athlete will establish their own interval lengths as they respond to their own reactions to the workout. A benefit of Fartlek is that an athlete can focus on feeling their speed and how they physically react to it, eventually becoming more aware and have more judgment skills. In addition, the athlete is able to try different things with pace and endurance.
This technique is mainly recommended for advanced runners because it requires a demanding workload as well as the self-regulation not to overdo the pace or length of intervals. It is because of these attributes that make Fartlek a great part of the training routine for distance runners.
The average runner may benefit from a mild form of Fartlek. Now my mind recalls the road runner who usually trains using various distances, at a somewhat stable pace, but might not have done any or only a little speed training.