Continuing Our Running ABC's - F is for Fartlek!
Image Curtosy https://www.redbubble.com/people/markmaloney/works/4718663-fartlek?p=t-shirt
I’ve been waiting for this one, the letter F is for Fartlek!
Fartlek, which means "Speed Play" in Swedish(Please let me know if this is not correct), is a training method which combines medium to long endurance runs with shorter interval training sets. Basically a fartlek training session is shorter periods of faster running, spread through a longer steady state run.
As an example, say you have a 60 minute run planned, after getting warm and running for about 10 minutes, you might decide to run at a faster speed for the next 30 to 60 seconds. Then after a time of recovery and steady state running, you would do something similar, this time running at a faster pace to the top of a hill.
I tend to not use Fartlek training sessions myself because I feel they are more of a free flowing, almost artistic form of training. I personally prefer to train with a more rigid structure where I know exactly what I am doing before the training session starts. This free flowing, un structured aspect, is one of the reasons why it is such a popular training method and does take some getting used to. I feel that there are still a lot of people placing too much structure in their fartlek workouts. For me, it is something that is supposed to be spontaneous and random, allowing you to run faster or slower depending on how you feel.
One way I have found it to be really useful and fun is when training with other people, especially when you are in the base building phase of your training. Depending on how many people you are running with, you can take it in turns to set the place and duration of when you are going to increase your pace through the run.
Benefits Of Fartlek Training
Fartlek runs have a lot benefits though if performed correctly, as they are a good test of strength and endurance. They can help improve your racing as it allows you to get comfortable including serges into your runs during specific times of a race to possibly overtake or drop a competitor. In the same way it also helps mental strength in your run as it can boost confidence running at a specific pace and allow a running to learn how to push themselves over a shorter segment of time. As we mentioned above there is a lot of flexibility in how you perform the workout, which means it is a great way to train after a period of rest or injury.
If you missed my earlier posts, you can see them at the following link:
https://steemit.com/running/@run.vince.run/the-abc-s-of-running-the-letter-a
https://steemit.com/health/@run.vince.run/running-abc-s-b-is-for-bq
https://steemit.com/running/@run.vince.run/the-running-abc-s-c-is-for
https://steemit.com/running/@run.vince.run/d-is-for-doms-in-the-running-abc-s
https://steemit.com/running/@run.vince.run/running-abc-s-e-is-for-epoc
My favorite :) Switching high and low tempo.
Actually, all sorts of trainings are inspiring, enjoyable and have their purpose. But with intervals it is really interesting , because you have to focus on breathing and everything while the time flies.