Fartlek Training
Fartlek Training Fartlek was developed by Swedish cross-country coach Gosta Holmer and means ‘speed play’ in Swedish. This high intensity workout was developed for cross-country runners and incorporated faster-than-race-pace, high speed/endurance training. In the 1920’s, time and time again, the Finns thrashed the Swedes in cross-country running events, so in the 1930’s, Homer introduced a new era of training for the Swedes and eventually the world. Swedish runners who Fartleked flew past world records in the: 2, 3, and 4 mile; the 5000 and 10 000 metre races. The most famous Swedish runner of all was Gunter Hagg who set 10 world records in 7 different events! There have been variations on Fartlek by many coaches worldwide for many different sports.
Fartlek sessions can and should be personally designed for a specific type of training. Fartlek is training at high speeds more often but training for longer periods of time than regular interval training. While never stopping, there is enough recovery time for your body to be ready for the next workout. It’s training without fatigue by not forcing the body to slow down at will, lengthening the workout. Fartlek’s can be used on any terrain and multiple terrains at one. For example: training on sand strengthens your leg muscles for more power in your run for both jogging and sprinting while fartleking in a forest helps strengthen your small balancing muscles in your legs. Fartlek is probably one of the best ways to get in overall shape for your body because it builds your body’s anaerobic and aerobic systems and alactic energy systems. It is also important to remember Fartlek isn’t in place of regular training and should only be twice-three times a week on top of regular training.
This is a sample workout for a runner training for a 3000m to a 5000m race:
1. Warm-up: Steady 10 minute jog.
2. Accelerate to about 10% above regular race speed for 3 minutes.
3. Jog slowly for 1 minute.
4. Accelerate to about 10%
Fartlek sessions can and should be personally designed for a specific type of training. Fartlek is training at high speeds more often but training for longer periods of time than regular interval training. While never stopping, there is enough recovery time for your body to be ready for the next workout. It’s training without fatigue by not forcing the body to slow down at will, lengthening the workout. Fartlek’s can be used on any terrain and multiple terrains at one. For example: training on sand strengthens your leg muscles for more power in your run for both jogging and sprinting while fartleking in a forest helps strengthen your small balancing muscles in your legs. Fartlek is probably one of the best ways to get in overall shape for your body because it builds your body’s anaerobic and aerobic systems and alactic energy systems. It is also important to remember Fartlek isn’t in place of regular training and should only be twice-three times a week on top of regular training.
This is a sample workout for a runner training for a 3000m to a 5000m race:
1. Warm-up: Steady 10 minute jog.
2. Accelerate to about 10% above regular race speed for 3 minutes.
3. Jog slowly for 1 minute.
4. Accelerate to about 10%
Cited: "How to Design Fartlek Training Sessions for Your Sport."Sports Fitness Advisor. n.d. n. page. Web. 2 Jun. 2013. . Luff, Christine. "What is Fartlek Training."Running/Jogging. 10 05 2013: n. page. Web. 2 Jun. 2013. . Schatzle Jr., Joe. "Finding Fartlek." Runners World. 01 11 2002: n. page. Web. 2 Jun. 2013. .