Fartlek, developed in the 1930’s, comes from the Swedish for ‘Speed Play’, combines continuous and interval training. Fartlek allows the athlete to run whatever distance and speed they wish, varying the intensity, and occasionally running at high intensity levels. This type of training stresses both the aerobic and anaerobic energy pathways.
Fartlek for Runners
The following are a selection of fartlek sessions:
GLIDER’S FARTLEK
30 Minute Run – Should be run on a soft surface. Slightly hilly terrain is best.
Dynamic Warm-up before & Stretches after.
Begin with a 7 Minute steady run at conversational pace, then
Run I minute at mile/1500m pace, then
Run 5 minutes again, then
Run 30 secs at 800m pace, then
Run 5 minutes again, then
Run 15 secs at 400m pace
Run 5 minutes again, then
Run 7 secs at 200m pace
Then run 7 minutes to cool down
The Countdown Fartlek:
10-15 minute easy warm-up
Run hard 4 minutes then easy 2 minutes
Run hard 3 minutes then easy 2 minutes
Run hard 2 minutes then easy 1 minute
Run hard 1 minute then easy 1 minute
5-10 minute cool down run
Watson Fartlek
This is good training for 10k, 5k, 3k and cross country.
- 10 minutes warm up jog.
- Stride hard for 4 minutes with 1 minute jog recovery – repeat 8 times
- 10 minute cool down jog
Saltin Fartlek
This is good training for 1500m, 5k and 3k.
- 10 minutes warm up jog
- Repeat 6 times – Stride hard for 3 minutes with 1 minute jog run recovery.
- 10 minute cool down jog
Astrand Fartlek
This is good training for 800m.
- 10 minutes warm up jog
- Repeat 3 times – Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 60 seconds, 120 seconds jog run.
- 10 minute cool down jog
Gerschler Fartlek
This is good training for getting fit quickly when combined with steady running.
- 10 minutes warm up jog
- Repeat 3 times – Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30
- 10 minute cool down jog
Hill Fartlek
- 10 minutes warm up jog
- Select a 2 mile hilly course. Repeat 3 times – Run hard up all hills twice before moving to the next hill, jog run between hills
- 10 minute cool down jog
Whistle Fartlek
The coach, using a whistle, controls the session over a 1200m circumference grass area.
- 10 minutes warm up jog
- When the whistle is blown the athletes run hard until the whistle is blown again. Pyramid session of 4 minutes, 3 minutes, 2 minutes, 1 minutes, 2 minutes, 3 minutes, 4 minutes with a 60 second jog run recovery between each run
- 10 minute cool down jog