Fartlek is a flexible workout designed without a predetermined distance, yet it can still help runners improve their speed.
"Fartlek" means speed game in Swedish. Fartlek training is a type of speed training for runners developed by Swedish coach Gotstat Holme in 1937.
Fartlek workouts differ from interval training because they are not structured over time, but are more flexible. There's no predetermined distance or specific time limit; a fartlek is simply a workout where your legs have the opportunity to move faster than normal until fatigue sets in, followed by a slower, cooler run.
In its simplest form, the Fartlek exercise requires runners, after warming up, to alternate acceleration intervals with slower recovery runs during a middle-distance run. The goal of the Fartlek is to help runners maintain activity throughout the entire training process, without walking or stopping between intervals, but with greater flexibility.
The Fartlek exercise has no fixed structure, allowing for greater flexibility during training while still improving speed. Photo: Run & Become
Benefits of practicing Fartlek
While traditional interval training uses timed or specifically measured segments, the fartlek method is more unstructured. The duration of exercise and rest is based on how your body feels. With fartlek training, you can experiment with speed and endurance while running, which helps you adjust to your body and how it functions.
When doing Fartlek, your heart rate needs to be higher than even your fastest interval training or fastest tempo running speed. You can also rest during Fartlek, but not by walking or stopping like in interval training. Instead, you need to run at a faster pace than a light jog to keep your heart rate high.
Many runners, especially beginners, prefer fartlek training because it involves speed, is more flexible, and less demanding than traditional interval training. Another benefit of fartlek training is that it doesn't need to be done on a track; it can be done on any terrain, such as roads, trails, or hills. You also won't need a stopwatch to time your runs.
Fartlek training adds a bit of stress, but ultimately leads to faster pace and improved endurance, thereby enhancing the body's ability to train longer at higher intensity.
Conversely, the disadvantages of fartlek exercises include a higher risk of injury and strain, especially for beginners who are prone to shin splints. Fartlek exercises are also demanding, so you shouldn't practice them daily.
How to do Fartlek exercises?
To practice Fartlek, add some short bursts of slightly higher speed to your regular runs. Maintain a faster pace over short distances or intervals, such as 200 meters or 30 seconds.
These sprint intervals can vary throughout the training process, and you can use landmarks like streetlights or telephone poles to mark the segments, instead of measuring 200 meters as in the example above.
After completing a burst of fast running, slow down to below your normal running pace until you fully recover and your breathing returns to normal. Then, run back to your normal pace and incorporate slightly faster bursts into your runs.
Fartlek runs should be fairly short because they are more intense. The faster-paced portion should ideally last around 30 seconds. As you improve, you can gradually add more of this faster-paced run, up to a maximum of 60 seconds.
Here's an example of a fartlek workout lasting 40 to 45 minutes, suitable for beginners.
- Run a 10-minute warm-up at a slow speed.
- 1 minute of fast running, 2 minutes of slow running, 2 minutes of fast running, 1 minute of slow running
Repeat 3 to 4 times.
- Finish with a 10-minute cool-down run.
According to this exercise, beginners don't need to sprint at full speed for long distances, but rather increase their speed over short distances. You can choose a distant landmark, find a tree or utility pole in front of you, and run faster to reach it. A note for beginners: warm up before starting and gradually cool down afterward.
For experienced runners, the Fartlek exercise remains a good way to improve speed. It involves trying to run at a minimum speed of 80% of your best pace within a given range. As your body becomes more accustomed to this rhythm, you can increase the distance or duration. Runners can also practice Fartlek with a friend or in a group to motivate each other.
Hong Duy (according to Very Well Fit )
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