What Is Fartlek Interval Training?

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).

What is fartlek training example?

“ 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.

Is fartlek a type of interval training?

Fartlek training, which translates to “speed play” in Swedish, is similar to interval training It involves varying pace or difficulty during maintained cardio. So essentially while doing cardio you switch it up every now and again with increased pace.

What is the fartlek method?

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’. Fartlek sessions are usually performed for a minimum of 45 minutes and intensity can vary from walking, right up to sprinting.

Which is better fartlek or interval training?

Intervals differ from tempo runs and fartlek workouts mainly because you will have a break between each repetition. Another difference is that your pace during intervals should be faster than your tempo run and fartlek pace. Intervals are a great way to increase your speed endurance and running form and economy.

What is interval training?

Interval training is simply alternating short bursts (about 30 seconds) of intense activity with longer intervals (about 1 to 2 minutes) of less intense activity For instance, if your exercise is walking and you’re in good shape, you might add short bursts of jogging into your regular brisk walks.

What is best interval training?

Go for about 20 minutes then cool down. Jumping Rope. Liam Norris/Getty Images… Stair Running. RyanJLane/Getty Images… Burpees. Verywell / Ben Goldstein… Shuttle Sprints. Michael Steele / Getty Images… Spinning. skynesher / Getty Images… Dumbbell Squat to Press. svetikd / Getty Images… Pull Ups. PeopleImages/Getty Images… Push Ups.

What is the difference between HIIT and fartlek?

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 is the difference between fartlek and intervals?

A fartlek run can be as simple as picking up the pace in between a stop sign, traffic light, etc. or, for a bit more structure, running at a faster effort for a few seconds or minutes… An interval workout is a short, repeated bout of hard effort followed by a recovery period of very easy running.

Why is it called fartlek?

Fartlek training definition Fartlek is a form of fitness training and is derived from the word Fartlek which is a Swedish term for “speed play,” a mix of fast and slow, heavy and light training to give your workout a whole new, outlet that is particularly effective for improving running speed and endurance.

Why is fartlek training used?

The principle behind fartlek training is to enable the body to adapt to various speeds, conditioning the body to become faster over the longer distance.

What are the main features of interval and fartlek training?

Fartlek training, developed in Sweden, incorporates aspects of interval training with regular distance running The name means ‘speed play’, and consists of distance running with “bursts of harder running at more irregular points, lengths and speeds compared with interval training”.

Who uses fartlek training?

Fartlek training is commonly associated with endurance runners however, other athletes can benefit from a well-designed Fartlek training session (2). This method is ideal for sports that consist of bouts of anaerobic sprinting mixed with aerobic recovery periods, such as soccer, volleyball, basketball, and tennis.

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.

How often should I do fartlek run?

Even after you complete this first month of fartlek runs and begin weekly track workouts, I suggest you insert a fartlek run every three to four weeks in place of your track workout. This will keep you from driving your body too hard on the track to hit or better your previous workout times.

How often 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.

What does interval training improve?

Interval training leads to many physiological changes including an increase in cardiovascular efficiency (the ability to deliver oxygen to the working muscles) as well as increased tolerance to the build-up of lactic acid These changes result in improved performance, greater speed, and endurance.

How do you teach fartlek training?

Sample Fartlek Training Sessions Warm up with a steady jog for 10 minutes. Run hard, above race pace for 4-5 minutes. Jog slowly for 1 minute. Repeat 6-8 times. Cool down at a steady pace for 10 minutes.

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.

Is fartlek 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.

What muscles does fartlek training improve?

When you’re doing fartlek training, you’re working both fast and slow-twitch muscles , because you’re both sprinting and running at a more leisurely pace at various points throughout your workout.

What is the difference between interval and repetition training?

The key difference between repeat training versus interval training is the recovery period In repeat training we allow full recovery; in interval training the recovery time is limited. The so called “interval” time is the time between runs spent recovering.

How do I improve my tempo run?

The idea is to start at a pace that is significantly faster than what you would do on an easy day but still a few seconds per mile slower than your half marathon pace and gradually bring it down with each rep. Ideally, you finish the workout running slightly faster than you might for a continuous tempo.

What is a peloton tempo run?

Peloton Tempo Runs “Typically, you aim to run at a steady pace about 25 to 30 seconds per mile slower than your current 5K race pace ,” says Oliver Lee.