FARTLEK
FARTLEK TRAINING
Fartlek, also known as speed play or alternative pace training, was introduced by the Swedish coach Gosta Holmer in the early 1930s.
Fartlek is conducted on a soft surface, ideally the pinewood needle surface of a forest path and on undulating ground so that there is plenty of uphill and downhill running.
It is a combination of great quantities of easy running, interspersed with sprints and periods of resistance running up hills.
The main advantage of this form of training is that a lot of good solid running can be done without the factor of boredom appearing. Forest tracks wind continually and the view constantly changes. It is controlled by time, i.e. you would go for a 20, 30 or 40 minute as opposed to going out for a 3, 4 or 5 mile run.
It would be wrong to lay down set intervals for types of work in a Fartlek session. However, the following types are examples of running that may appear in a Fartlek session and are provided to give context:
- Fast 60m sprint on flat surface;
- Steady strides (70 seconds, 400 metres speed) for half mile;
- 40-100 metres fast as possible uphill;
- Fast strides for 400 metres downhill;
- Light manning with occasional inclusion of 4/5 fast strides for 3 minutes;
- Brisk walk for 3 minutes;
- Light even paced running with short acceleration spurts 50-60 metres for 5 minutes; and
- Jogging and rhythmical exercises for 5 minutes.
The sprints and uphill work will force the body into periods of anaerobic work, resulting in oxygen debt. This debt must be repaid during the low intensity parts of the cycle.
The method educates the body to improve its’ oxygen uptake and speed of recovery. The whole session should be joined together by lively jogging and should be enjoyable.