Introduction
Fartlek, developed in the 1930's, comes from the Swedish for 'Speed Play' and combines continuous and interval training. Fartlek allows the athlete to run whatever distance and speed they wish, varying the intensity, and occasionally running at high intensity levels. This type of training stresses both the aerobic and anaerobic energy pathways.
Fartlek for Runners
The following are a selection of fartlek sessions for runners:
Watson Fartlek
This is good training for 10k, 5k, 3k and cross country.
* 10 minutes warm up jog.
* Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times
* 10 minute warm down jog
Saltin Fartlek
This is good training for 1500m, 5k and 3k.
* 10 minutes warm up jog.
* Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
* 10 minute warm down jog
Astrand Fartlek
This is good training for 800m .
* 10 minutes warm up jog.
* Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 60 seconds, 120 seconds jog run.
* 10 minute warm down jog
Gerschler Fartlek
This is good training for getting fit quickly when combined with steady running.
* 10 minutes warm up jog.
* Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30.
* 10 minute warm down jog
Hill Fartlek
* 10 minutes warm up jog.
* Select a 2 mile hilly course. Repeat 3 times - Run hard up all hills twice before moving to the next hill, jog run between hills.
* 10 minute warm down jog
Whistle Fartlek
The coach, using a whistle, controls the session over a 1200m circumference grass area.
* 10 minutes warm up jog.
* When the whistle is blown the athletes run hard until the whistle is blown again. Pyramid session of 4 minutes, 3 minutes, 2 minutes, 1 minutes, 2 minutes, 3 minutes, 4 minutes with a 60 second jog run recovery between each run.
* 10 minute warm down jog
Fartlek for games players
For games players, the session should not just use running, but also jogging and walking to fit in with the demands of the sport. After all, no soccer player actually runs for the whole 90 minutes of a match, the pace is varied. Similarly, the direction of work should not always be straight ahead. This may be important for the track runner who has to cover the ground as quickly as possible in one direction, but the games player has to go forwards, backwards and from side to side. This must all be taken into account if the training session is going to mimic accurately the pattern experienced in a match. Remember, if you are a games player, you are not training to be a better sprinter, you are training to be better at your game Therefore, sprinting should not just take the form of back and forth shuttles but should make you change direction or even imitate a slalom. This is where the imaginative element comes into play.
http://www.brianmac.demon.co.uk/fartlek.htm
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