Fartlek Training

Suggestions - Fartlek 

By definition, Fartlek, which means "speed play" in Swedish, is a form of interval training which puts stress on the whole aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. It differs from traditional interval training in that it is unstructured; intensity and/or speed can be varied whenever the athlete wishes. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise. 

Ok, so what does this funny named idea really mean to you as a runner? Actually a lot. Fartlek training is the next level of training for distance runners. Once a runner has successfully completed 2-3 weeks of base running they are ready to begin Fartlek training.  What is so great about Fartlek and why will it help me? The easiest way to explain Fartlek is to look at a picture of a heart monitor:

When we go out for a easy run our hearts maintain a consistent rhythm that helps provide the needed oxygen-rich blood to our extremities. In distance running, your heart gets stronger as you get farther into training.  After a period of time, your heart actually gets use to the training and levels off. This is something all distance runners need because it gives us our endurance to run farther and farther. But, we as distance runners, also want to cut down our pace and work torwards improving our personal records. Like the picture above, we want our hearts to work on different paces, faster and slower. Weight training allows our body's to build muscles in common regions like arms, legs, and chest, but a lot of people overlook the idea of building a stronger heart. Your heart is a muscle and with proper exercise you can build its threshold. By fluctuating your speed on a run, the heart is pushed in different ways that will help strengthen it overtime. This must be completed in a smart and tactical process. Like the saying goes, too much of a good thing can be bad.  So take Fartlek training in small doses at first and then build up as your training progresses.  In the end, Fartlek training will make you a stronger and more competitive runner and it will challenge you when your out on a training run.  

Did you know?!? That on average, distance runners have larger left heart ventricles than people who don't run? This is the result of the your heart pushing more blood at a stronger pace while running.    

Rules of Fartlek Training 

1. Only run Fartlek's 1-2x a week.  

2. Pacing: You should have 3 speeds in a Fartlek run, easy, tempo, and race pace. Easy pace is just that, easy. It’s the pace you should feel very comfortable running 4-6 miles with. Tempo is a pace where you could talk, but yet difficult to maintain, to a running partner. Finally a race pace is where you would be at for a 5k race.   

3. Always begin your run with your easy pace at least for 10 minutes then begin your change of pace. Try ending your runs on your race pace, practicing your finishing kick is always key!   

4. Please understand the proper and intended procedure of Fartlek training is to balance your speeds. Don't go out trying to push race pace for the majority of the run.  This is not what Fartlek training is! Faster speed = Shorter time. Try running at tempo for a couple of minutes and slow down to easy. On your first few Fartlek's, race pace periods should be minimal, 2 or 3 times.   

5. Fartlek's are great because they have little to no rules, like the number of times you speed up or for how long. Make Fartlek running fun. Look up on your route for markers like a sign, turn in the road, or a tree. Pick up your speed until you get to that marker. As you get more comfortable with this type of training, try reaching markers farther out on your route. You might notice that Fartlek training  becomes your favorite as it challenges you and before you know it, your done.  

6. Always stretch after Fartlek training.   

Tip of the Day 

Fartlek runs should be unstructured, so do not time your run. This will be the only time you hear me say that. But Farlek should be viewed as something you run a little differently each time. Leave your watch at home!

Weekly Update
Here is the current list of weekly totals. Please look over and make sure it is correct. There are a few of you who have yet to email their totals, please email me!