Examples of improving running fitness

Fartlek Running is free and creative, allowing you to run fast or slow according to your mood and surroundings. The timing, duration, and intensity of the run are unplanned.

The traditional fartlek running is continuous and unstructured, using sights and terrain as inspiration. A fartlek run might include sprints up a hill or short sprints between lampposts.

Playing at speed with the fartlek training method is a fun way to develop your aerobic and anaerobic energy systems as well as improve performance.

What are the benefits of Fartlek training?

Running with the fartlek training method requires constant adaptation to terrain and speed. This brings many physiological and psychological benefits beyond just endurance.

Fartlek Training Benefits:

1. Have fun: Fartlek literally “plays” quickly. Bring freedom and creativity to choose your own pace satisfaction and motivation.^[1]
2. Climb each mountain: Tackling natural inclines and inclines as part of a turbulent run is a great way to add strength to your workout. Running up and down Recruit more muscle fibers And the uses different muscles, Straight.^[2,3,4,5]
3. Get faster: Speed ​​Work develops the metabolic and muscular pathways needed to run faster. Include sprints in your Quick play for maximum effect.^[6]
4. power and performance: Running Fartlek creates a training effect similar to sprint intervals. The high-intensity, fast running stimulator boosts aerobic capacity and muscular endurance.^[7,8]
5. Ninja skills: Learning how to negotiate changes in speed, terrain, and gradient helps evolve coordination and balanceWhich, besides strengthening muscles and connective tissue, helps prevent injury.^[9,10,11]
6. Racing Tactics: Adapting to the mood and surroundings with fartlek training is a great way to develop a race day strategy. Learn when to push harder and when to slow down. As with racing, there are no breaks in the fartlek run!

Fartlek vs Interval Training – What’s the difference?

The main difference between fartlek and Intermittent training is that fartlek going on. There are no breaks, just a change of pace. With interval training, there are clearly defined periods of high intensity followed by a defined period of rest or very light active recovery.

Therefore, Fartlek running prompts the body to adapt to frequent bursts of speed without a subsequent rest period. Running continues but at a slower pace. This is a more realistic simulation of racing conditions.

Interval training alternates between two intensities – high and low. With fartlek training, the intensity constantly varies depending on preference and terrain. Although both training methods emphasize fast action, the effects on physiology and psychology are not the same.

Since fartlek run is by definition an exercise of indefinite duration and intensity, it is difficult to study under scientific conditions. However, it is considered an effective way to prepare for the mental and physical challenges of medium to long distance events.

Looking for Fartlek Training Examples? Try these exercises.

Classic Fartlek Workout:

This straightforward exercise is all about playing fast. There is no formula other than including three periods of speed of sixty seconds each. Everything else is up to you.

try to Feel density. You can use the 10-point potentiometer visualization as a rough guide. A moderate pace should feel like 4-6 out of 10 (heart rate training zone 3); A fast or challenging pace should look like 7-8 out of 10 (HRTZ4) with occasional all-out efforts at 9-10 out of 10 (HRTZ 5).

• Raise your heart rate and body temperature with a 10 minutes warm-up low density
• Run continuously at least 20 minutes
• Let your mood and landscape inspire your pace
• Include at least 3 x 1 minute Fast paced intervals
• Follow each one minute pacing interval at low intensity. jogging or walking if necessary
• wetting Walking for 5 minutes at a low intensity
• the total exercise time = 35 minutes

Mona Fertlek Workout:

The Mona Fartlek workout was developed by long-distance runner Steve Moneghetti. The exercise is a different form of the traditional fartlek running, alternating between periods “on me” And the “turning off” Management.

“on me” It means difficult or fast paced. “About” means that you relieve gas; At a low – moderate pace, which is sometimes referred to as “float speed” or “recover”. Actual density is still self-selected in traditional fartlek style.

• Raise your heart rate and body temperature with a 10 minutes warm-up low density
• running for 90 seconds on mefollowed by 90 seconds turning off; repeat x 2
• running for 60 seconds on mefollowed by 60 seconds turning off; repeat x 4
• running for 30 seconds on mefollowed by 30 seconds turning off; repeat x 4
• running for 15 seconds on mefollowed by 15 seconds turning off; repeat x 4
• wetting Walking for 5 minutes at a low intensity
• the total exercise time = 35 minutes

Fartlek running is a versatile training method for every fitness level. If you’re just starting your journey into fitness, a 20-minute self-paced jog, walking with intervals of jogging, or faster walking is a good place to start. increase the frequency”on me” And the “turning off’ Work over several weeks to build a physique and out of survival. It’s time for some Speedplay!

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