Try fartleks to raise the level of your training and boost conditioning. Fartleks are a wonderful way to add more intensity, variety, interest, and even excitement to an otherwise ho-hum training regimen. In case you’re not exactly sure what fartlek training is, it’s a training procedure developed in 1937 by Swedish coach Gosta Homer.
What is a Fartlek?
"Fartlek" means "speed play" and challenges both the anaerobic and aerobic energy systems. Homer’s plan called for a combination of both speed and endurance training that exceeded the race or competition pace. Although fartlek training was initially developed to augment runners, it was later adopted to incorporate other forms of exercise or training as well.
The conditioning benefits gained from fartlek training are easy to incorporate into a training regimen. Fartlek allows an athlete to run whatever distance and speed he wishes, varying the intensity, while occasionally running at high intensity levels.
Fartlek Design
A fartlek training session usually last from 30 to 45 minutes and basically includes a variance of high to low intensity legs. An example of a fartlek training session would be as follows:
- The athlete runs hard for 30 seconds, followed by a 90-second slow jog.
- The athlete runs hard for 30 seconds, followed by a 80-second slow jog.
- The athlete runs hard for 30 seconds, followed by a 70-second slow jog.
- This done for six to10 30-second hard runs and diminishing rest intervals.
- The entire series is repeated three to five times.
Fartlek training sessions can be structured any way desired, inter-changing hard runs with slow jogs, depending on the particular goal of the athlete. The hard run intervals do not have to all be the same time frame (i.e. the first hard run may be 45 seconds, while the second hard run may be three minutes).
Fartlek for a Specific Sport
The intensity level, time, and path can and should all vary according the sport or activity one is training for. Since fartlek training can be used to condition athletes for specific activities, all elements should be sport-specific to maximize training results. A fartlek program designed to a soccer player may for example include quick burst of 10 to 20 seconds followed by a few seconds walk. Additionally the direction or the run should vary from horizontal, vertical, lateral, and backward.
When used for a general conditioning, design fartlek sessions with varying intervals to make conditioning fun and challenging. There is no right or wrong way to structure a fartlek if it is used as a tool in a overall fitness regimen. Use your imagination!
“Aerobics: a series of strenuous exercises which help convert fats, sugars, and starches into aches, pains, and cramps.” -Author Unknown
Chris Christian - Chris Christian has been involved with fitness for over 30 years and personal training for 12 years. In addition he teachs fitness and ...
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