Fartlek
[fart-lek]
/ˈfɑːrtˌlɛk/
Noun
A form of interval training that blends continuous training with periods of faster running, often used to improve speed and endurance.
Fartlek, Swedish for "speed play," is a training method blending continuous and interval training. It involves varying pace and intensity, mixing sprints with slower jogging. This approach enhances both aerobic and anaerobic fitness, improving speed and endurance. Runners might sprint to a landmark, then jog to recover, repeating the cycle. Unlike structured intervals, fartlek is flexible and can be adjusted based on terrain or how the runner feels. It prevents monotony, reduces injury risk, and adapts to any fitness level, making it valuable for runners seeking variety and improved performance.
What is Fartlek and why is it important?
Fartlek, a Swedish term meaning "speed play," is a form of interval training that blends continuous training with interval training. It is important because it helps improve both aerobic and anaerobic fitness, enhances speed and endurance, and adds variety to a runner's training routine, making it more enjoyable and less monotonous.
How is Fartlek measured?
Fartlek is not measured in a strict sense like other training methods. Instead, it is a flexible and unstructured form of training where the runner varies their speed and intensity based on how they feel. The key is to incorporate bursts of faster running interspersed with periods of slower running or jogging, without a set pattern or timing.
How can I improve or optimize Fartlek training?
To optimize Fartlek training, consider the following tips:
Start with a warm-up to prepare your body for the workout.
Incorporate a variety of terrains and inclines to challenge different muscle groups.
Listen to your body and adjust the intensity and duration of speed bursts based on your fitness level.
Gradually increase the intensity and duration of the faster intervals as your fitness improves.
Cool down after your session to aid recovery and prevent injury.