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What is a Fartlek Run?



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A fartlek sounds like a kind of frightening GI problem you might encounter too many kilometers after a run , Thankfully, the reality is less intimidating.

What is a Fartlek?

"The word" Fartlek "comes from Swedish and means" slow play "or generally" slow fast "," explains Lisa Reed, a certified strength and conditioning specialist. Basically, a Fartlek is a kind of run in which you vary your speed compared to a steady pace. (Associated: Try to do these beginner breathing exercises)

"Fartlek workouts require fast or intense running, with active recreational jogging." She explains: Her fast runs should not be pure sprints, but rather something like a 5km pace or an eight out of ten, during your s. At lower times, you should run at a pace where you can hold a conversation to yourself to recover completely. (If you're looking for a sprint session, try this track training.)

Theoretically, it's a type of interval training but it's special because you never stop and yourself relax. "Fartlek workouts are different from interval running due to the rest-to-rest ratio: during a Fartlek workout, you switch between fast and slow running, switching from tempo to walk or to complete rest at intervals," says Reed. TL; DR: During a fartlek, you never stop walking.

Why You Should Try Fartlek Training

You need to train fast to run fast ̵

1; therefore Type of quick work is important in a runner's training plan. This particular kind of quick work is important because you will learn to relax and recover without stopping, and increase the pace again when you need it. (Psst … which is better: running faster or longer?)

"I like to think of Fartlek runs as an opportunity for my athletes to make some speed without the stress that they feel have to set a specific interval, "explains Kim Peek, a track and field certified by the USA treadmill. "A Fartlek run helps runners learn that they have more than one speed and that they can slow down even without walking and reach a pace where their heart rate can recover after a harder effort."

Fartleks Can Help You Understand your effort or intensity while running without relying on the data of a wristwatch or a treadmill – an extremely important ability to engage in long-distance events such as half or full marathons measure up. "Runners tend to depend on their watches," says Peek. "In a Fartlek run, you learn to be adaptive and walk, depending on how you feel, rather than worrying about tempo and timing goals."

"Fartlek runs will increase endurance while increasing speed," Peek explains Anaerobic and aerobic systems. By integrating different types of runs into your training schedule (Fartlek, Intervals, Steady State), you can train multiple energy systems in your body, which can improve your race day performance and make you fitter overall. (Consider the 30-day challenge to dial into your workout.)

How to Perform a Fartlek Run

"A Fartlek can be as heavy or as light as you need," says Peek.

By definition, Fartleks should be unstructured. This makes them a simple running interval that you can do alone. "When you listen to music, let the song set your pace, walk at a slow pace during the verse, and record things during the chorus," Peek suggests. Or "use landmarks as a guide to change your pace, perform five trees at a light pace, and then run harder for two."

If you prefer something more structured (just for your guidance) try one of Reed's Fartlek workouts. You can do it on a track or on the road or on the way. "Each begins with a four-minute warm-up phase of light jogging, immediately followed by the Fartlek, which is repeated once, and then a three-minute cooldown of walking or running ends," she explains. (If you want a fast, intense treadmill workout, try this 20-minute HIIT treadmill workout instead.)

Do not be completely immersed in the numbers; Fartleks are not about reaching a specific pace or time, but rather a great way to stay motivated and to know your pace while distracting yourself from your discomfort – because that's where the change happens. (Do you want proofs?) Read how this runner stops chasing PR and falls in love with running again.)

Ladder Fartlek Workout

Total time: 27 minutes
4 minutes warm up [19659021]: 30 fast /: 30 slow

  • : 30 fast /: 30 slow
  • 1:00 fast / 1: 00 slow
  • 1:00 fast / 1: 00 slow
  • 2:00 fast / 2: 00 slow
  • REPEAT
  • 3-minute cooldown

    1-minute Fartlek training

    Total duration: 33 minutes
    4-minute warm-up

    • : 30 fast /: 30 slow
    • : 30 fast /: 30 slow
    • 2:00 fast / 2: 00 slow
    • 2:00 fast / 2: 00 slow
    • : 30 fast /: 30 slow
    • 1: 00 fast / 1: 00 slow
    • REPEAT

    3-minute cooldown

    Pyramid Fartlek Workout

    Total time: 31 minutes
    4-minute warm-up

    • : 30 sc slow /: 30 slow
    • : 30 fast /: 30 slow
    • 1:00 fast / 1: 00 slow
    • 2:00 fast / 1: 00 slow
    • 2:00 fast / 1: 00 slow
    • 1:00 fast / 1: 00 slow
    • REPEAT [19659026] Cooldown of 3 minutes


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