Fartlek – Central Florida Gliders

Fartlek – Central Florida Gliders

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

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

This is good training for 10k, 5k, 3k and cross country.

This is good training for getting fit quickly when combined with steady running.

The coach, using a whistle, controls the session over a 1200m circumference grass area.

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