Added: Myra Hildebrand - Date: 15.12.2021 04:08 - Views: 13473 - Clicks: 2055
Fartlek runs challenge the body to adapt to various speeds, conditioning you to become faster over longer distances. Most run workouts typically target one or two paces, and a basic long run is done at a single, steady pace.
Unlike intervals, where you stop or walk for recovery, Fartlek is continuous running. Fartlek running involves varying your pace throughout your workout. While top speed might not match intervals, your overall average heart rate HR should be higher for a fartlek workout than for intervals, because the jogging recovery also means HR does not drop as low during the recovery portions.
It is great for a variety of fitness levels and can be customized according to personal preference and current training situation. Fartlek can be structured, though classic fartlek is based on feel and inspiration. Fartlek workouts are versatile. A traditional fartlek is run on the road using available landmarks as guides. If you are the analytical type, take your fartlek to the track and use set distances.
Live in the city?
Use lamp posts or blocks as distances for easy, medium and hard efforts. Bad weather? Bring your fartlek workout inside on a treadmill. Out of town and worried about getting lost? Fartlek is a great way to make a small loop more interesting. Have a friend ing your workout? Even if you both may run at different speeds you can regroup at certain landmarks or times.
Hills are effective means to elevate your heart rate and work on strength, speed and endurance. Beyond physical benefits, fartlek also trains the mind, strengthening willpower, sustaining and repeating efforts when you feel like stopping.
The more training sessions we do that incorporate this speed variation, the more resistant we become to giving up mentally mid-race. The body can usually go much longer and faster than the mind would have it believe it can. This article was one of the most popular on TrainingPeaks in Fartlek Workout BY Lance Watson.
Different Ways to Run Fartleks Fartlek can be structured, though classic fartlek is based on feel and inspiration. Fartlek Improves Your Mental Game Beyond physical benefits, fartlek also trains the mind, strengthening willpower, sustaining and repeating efforts when you feel like stopping.
The Benefits of Fartlek Training Improve speed Improve endurance Improve race tactics; improves your ability to put surges into races and overtake a competitor or knock seconds off your finish time. Improve mental strength. Fartlek provides a lot of flexibility, so you can do a high intensity session to push your limits or a low intensity session if you are tapering for a race or easing back into running post-injury. Fartlek is playful, playing with speed and saying the word often elicits giggles! Three Sample Fartlek Workouts Long Run Fartlek During your longest run of the week, pick up your pace for minute every 6 to 8 minutes.
This is not drastically faster—perhaps 15 to 20 seconds per mile faster than your normal long-run pace. Keep in mind that there are no rules here, so run on feel as you go along. Thank you to Lauren Babineau for her contribution to this article. He enjoys coaching athletes of all levels.
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