One of my favorite all-purpose fartlek sessions is what my college coach coined a “meat and potatoes” workout—meaning it’s basic, but effective—called the 5 x 5. It consists of five 5-minute pickups at a hard effort with 2 minutes and 30 seconds of easy jogging for recovery in between
How many miles is a fartlek?
It’s a Swedish word for “speed play.” In a fartlek run, instead of pushing yourself hard at a particular pace for a designated distance ( 3 x 1 mile at 5K pace , for example), you focus on a hard but not all out effort for a certain amount of time.
What is a fartlek running workout?
Fartlek is literally, playing around with speeds – essentially, it’s a form of unstructured speedwork It involves a continuous run in which periods of faster running are mixed with periods of easy- or moderate-paced running (not complete rest, as with interval training). You can use time as the measurement.
What are examples of fartlek training?
“ 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.
What is a 4 mile fartlek run?
The Workout First of all, plan a 3 to 4 miles route, then after a warm-up of 10-minute of easy jogging, pick a landmark in the distance, whether it’s a telephone pole, a mailbox, a tree, a building, you name it, then run to it at a faster pace.
How long should a fartlek run be?
When running fartleks, your main focus should be on time instead of distance. If your goal race is 5K, the fartlek portion of the workout should be a maximum of 15 to 20 minutes If you’re an experienced runner training for a half marathon or marathon, you can allow 60 to 75 minutes for the fartlek component.
How do you set up a fartlek?
Here’s how a typical fartlek session would work. After a steady warm-up, simply pick a landmark – for example a tree, lamp-post, or phone box – and run to it hard, then jog until you’ve recovered. Then pick another landmark, run hard to that, recover and so on. There doesn’t need to be a set structure to the run.
Is fartlek running good for weight loss?
Interval training such as fartlek burns fat more quickly than constant moderate physical activity , according to a 2007 study in the Journal of Applied Physiology. It found that after interval training the amount of fat burned in an hour of continuous moderate exercise increased by 36 per cent.
Is fartlek aerobic or anaerobic?
It’s a form of speed and endurance training developed by the Swedish, meaning “speed play.” Fartleks involve varying the speed and intensity of your run in order to keep the body in constant movement, and providing both aerobic and anaerobic exercise In short, it’s very intense.
What is the difference between a tempo run and a fartlek?
In the heart of tempo running is the idea to practice running just below or at your anaerobic level. The main difference between tempo runs, fartlek workouts and intervals is that the tempo run should be a longer continuous run There are many ways to run a tempo run.
Can you do fartlek everyday?
I recommend that you do at least one Fartlek run every two weeks , depending of course on your current fitness level and training goals. As I have already explained, fartlek workouts requires no real structure. If you want to give it a try, simply warm-up, and then start inserting some surge effort every few minutes.
How many times a week should I do fartlek training?
Consider how often you want to add Fartleks. You can incorporate Fartlek training at least once every two weeks , and this will help the individual or group get out of the habit of just doing regular duration or mileage runs. Whatever you choose, just get out there in the fresh open air and have fun.
How long is a fartlek training session?
Fartlek training allows the athlete to run freely over varying distances and at varying speeds. A single session might consist of walking, cruising and sprinting. It might last for 20 minutes or 5 miles The variations are unlimited.
What are the disadvantages of fartlek training?
Can lead to an imbalanced training plan The vast majority of runners tend to do their easy runs too hard, and their hard runs too easy. Don’t incorporate tons of fartlek intervals into every workout. Particularly for long distance runners, you want a good majority of your runs to be easy and comfortably paced.
What are HIIT workouts?
High-intensity interval training (HIIT) describes a workout that alternates between intense bursts of activity and fixed periods of less-intense activity or short-term rest If you want to work out and lose weight efficiently, try HIIT exercises.
What does fartlek mean in Swedish?
Fartlek is a Swedish word and roughly translated means ‘ speed play ‘. Fartlek training involves varying the intensity or speed of your run to improve your fitness and endurance. When you do fartlek training, you’re essentially ‘mixing things up’.
Can you walk in fartlek?
Fitness required – you don’t have to be a trained athlete to do Fartlek (though it would help), but basic fitness is needed. Don’t worry though, if you are a beginner you could just walk for the low-effort sections.
How do you warm-up for fartlek training?
Track Intervals Start by warming up for five to 10 minutes with a brisk walk or light jog. Run or jog one lap around a track, followed by a fast sprint for 100 yards. Repeat interval for a total of 15 to 45 minutes. Cool down with aerobic movements for five minutes, then stretch.
Is fartlek a HIIT?
A “Fartlek” (pronounced “färt-LEK”) is the Swedish word for speed play. This type of high-intensity interval training (HIIT) workout is based on periods of running at a fast pace, followed by a slower pace, all while continuously moving.
What type of athlete would use fartlek training?
Footballers, tennis and hockey players would use fartlek training.
Why do they call it fartlek?
Fartlek has “fart” in it because that is the Swedish word for speed Lek means play, and so “speed-play” serves as a rough translation, although Fartlek (with a capital F) is how it’s always been known.
How do you do 60 120s?
Soldiers perform 60:120s adhering to a work to recovery ratio of 1:2. During the work interval, Soldiers sprint for 60 seconds. During the recovery interval, Soldiers walk for 120 seconds This is one repetition of a 60:120.
What is it called when you sprint then jog?
Fartlek runs are a very simple form of a long-distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.” For some people, this could be a mix of jogging and sprinting, but for beginners it could be walking with jogging sections added in when possible.
What is a good recovery run?
If you run five times a week, at least one run should be a recovery run. If you run six or more times a week, at least two runs should be recovery runs.