Fartlek, developed in
the 1930's, comes from the Swedish for 'Speed Play' and combines continuous and
interval training. Fartlek allows the athlete to run at varying intensity levels
over distances of their choice. This type of training stresses both the aerobic
and anaerobic energy pathways.
Fartlek is best done
on grass areas or running trails.
Two examples are shown
below
1.
Gerschler Fartlek
·
10 minutes
warm up
·
Repeat 3
times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second
decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and
30-15-30
·
10 minute cool
down
2.
Whistle fartlek
The coach,
using a whistle, controls the session, or you can set your watch to beep using
the times below.
·
10 minutes
warm up
·
When the
whistle is blown the athletes run hard until the whistle is blown again.
Pyramid session of 4 minutes, 3 minutes, 2 minutes, 1 minute, 2 minutes, 3
minutes, 4 minutes with a 60 second jog run recovery between each run
·
10 minute cool
down
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