Fartlek is a type of training based on speed changes. It is especially recommended for those who have to face running races over medium and long distances. But how is it implemented and what does it consist of? Let’s find out together.<\/p>\r\n\r\n\r\n\r\n
Fartlek (or speed play), is a workout created in the 1930s by G\u00f6sta Holmer of Sweden. The term used to refer to this technique literally means “speed play” and refers to a cardiovascular-type workout, which looks like a middle ground between traditional aerobic training and Interval Training (HIIT). Exactly like the latter, it involves frequent speed changes and, consequently, alternating training load during outdoor sessions. The duration and intensity of the various intervals are not planned, but depend solely on the surface on which one is running and the feelings of the athlete. The main goal is to alternate between different paces as naturally as possible. In fartlek, monitoring times and heart rate is not essential, and for a great many runners this aspect is particularly motivating.<\/p>\r\n\r\n\r\n\r\n
Unlike training sessions based solely on duration, fartlek forces the body to adapt to different speeds and surfaces. This very factor possesses several advantages, including: – Running uphill or downhill on nonlinear surfaces trains coordination, balance and flexibility. – Changes in surface and pace force muscles and tendons to work harder. The muscles become stronger, which helps limit the risk of injury. – Alternating between intense efforts and recovery increases heart rate; in fact, the body has to adapt to different stimuli, which helps improve overall endurance levels. – Fartlek highlights everyone’s limits clearly. Thanks to this type of training, several runners have been able to correct their shortcomings. In addition, by changing your speed so frequently, you learn to change your race pace whenever necessary and to outrun other runners more easily. This ability is an additional arrow to one’s bow in the final sprints.<\/p>\r\n\r\n\r\n\r\n
Over time, the technique has been refined to produce two different types of training. – The original fartlek, suitable for those used to leaving phones and other devices at home. This workout requires more concentration and consists of running 10 minutes at 70 percent of one’s maximum heart rate, followed (not necessarily in that order) by a 40-meter sprint, 5 minutes uphill at 80 percent, 2 minutes downhill at 60 percent, etc. – The Polish fartlek, on the other hand, imposes planned pace changes before the session begins. This type of training looks a lot like repeats, although it remains more varied. You can run a couple of minutes at 90% of your maximum heart rate, then 5 minutes at 60%, 5 at 90%, 5 at 60%, and so on.<\/p>\r\n\r\n\r\n\r\n
In interval training, or repetitions, the athlete is forced to follow a set pattern. In contrast, during the fartlek, training is much more flexible. Repetitions impose two different types of speed, which requires much less concentration, while fartlek forces the runner to focus on pace and different surfaces. The two methods also differ in terms of physical effort, as fartlek trains several muscle groups, improving strength and coordination.<\/p>\r\n\r\n\r\n\r\n
When using this technique, it is critical to focus on a specific goal. The fartlek is the ideal workout for those who wish to run races over medium and long distances (1,500, 5,000, 10,000, half marathon). It is advisable to avoid fartlek during strenuous sessions or during active recovery workouts. In addition, the feature of speed changes can have positive psychological effects and provide more motivation during normal training.<\/p>","protected":false},"excerpt":{"rendered":"
One of the most important workouts to improve race pace […]<\/p>\n