![]() ![]() ![]() They typically serve you best during the early phases of your training, where you’re more geared towards developing that foundation of aerobic efficiency. This certainly isn’t an exhaustive list of how you can approach fartlek training, but it’ll give you a decent idea of just how varied they can be. Choose an overall time or distance and determine how many intervals you want to achieve throughout your run (i.e., over the course of 5 miles, run 8 recovery intervals).Don’t fret about sticking to the minutes by the letter, but use them more as a general guide. Alternate between hard and easy paces every couple of minutes (i.e., two minutes of sprinting, four minutes of easy running, three minutes of sprinting, etc.).Using landmarks is technically the traditional way of running a fartlek! Choose a running route and use your surroundings as markers for when to switch your pace (i.e., sprint to a stop sign, run an easy pace until a fire hydrant, then sprint again to the next tree, etc.).Since there isn’t really a set method on how to run a fartlek, you might be uncertain on how to get started… so here are a handful of examples that you could use as inspiration: You can instead focus solely on developing aerobic capacity and efficiency without any distraction. While there’s nothing wrong with giving your workouts some structure (as you’ll read below), many runners could benefit from removing the underlying stress of hitting a specific time or distance. More specifically, fartleks are a method of speed training that mix together fast and slow intervals without utilizing specific distances or intensities for each interval (otherwise, complete malleability).įartleks give you the chance to improve your body’s aerobic endurance without having to adhere to specific timing or pacing. The term is Swedish for “speed play,” which is a straightforward translation of what it is: playing around with how to run your speed workouts. Let’s start with one of the funnier sounding types of running workouts - the fartlek. That’s why there are plenty of workout options to choose from the key is to make sure that you understand what each type of workout offers and how you can best leverage it for your running training and goals… which is exactly what this blog is about, so let’s get to reading. (Just thinking about that feels exhaustingly ambitious.) In order to truly develop speed, strength, and endurance, you’re going to have to dive deeper than just running consistently throughout the week.Ĭonsistency is certainly important - but achieving a well-rounded running performance background also requires variation there’s no one workout that’ll help you improve every aspect of your running performance. Chances are, if you’re here, you’re in the market to create (or perfect) your ideal running training plan, right?Īnd, chances are, you probably know that running training goes much deeper than just running for the sake of getting in miles.
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