Even after you complete this first month of fartlek runs and begin weekly track workouts, I suggest you insert a fartlek run every three to four weeks in place of your track workout. This will keep you from driving your body too hard on the track to hit or better your previous workout times.
The disadvantages are: difficult to see how hard the person is training. too easy to skip the hard bits.
The benefits of fartlek training:
- It's a great test for strength and endurance.
- It improves speed and race tactics.
- It improves the mind over matter game.
- It improves your ability to put on a spurt in races and overtake a competitor when tired, or knock seconds off your finish time.
Add some intensity to your running with Fartlek.Long before HIIT (high-intensity interval training) became the world's biggest fitness trend, runners were mixing up the paces in their training, switching between faster sprints and recovery sections.
The main difference between tempo runs, fartlek workouts and intervals is that the tempo run should be a longer continuous run. There are many ways to run a tempo run. If you know and follow your heart rate, you should follow the heart rate and keep it outside of your maximum heart rate zone.
Fast fat burningFartlek's heart-pumping intervals will ensure you get your calorie-crushing fix in record time. A 25-minute run laden with sprints will torch calories more effectively than your regular steady speed jog.
The 7 Basic Types Of Cardiovascular Training.
- Low Intensity, Long Duration. This type of training involves intensities of around 40 to 60% of Maximum Heart Rate.
- Medium Intensity, Medium Duration.
- High Intensity, Short Duration.
- Aerobic Interval Training.
- Anaerobic Interval Training.
- Fartlek Training.
- Circuit Training.
Fartlek is a form of fitness training and is derived from the word Fartlek which is a Swedish term for “speed play,” a mix of fast and slow, heavy and light training to give your workout a whole new, outlet that is particularly effective for improving running speed and endurance.
The workout can be as short as 10 minutes (after a warm up of at least 5 minutes) or can be as long as 60 minutes for those who are advanced.
So the key difference between Interval and HIIT is that HIIT focuses on maximal burst (extremely intense) working periods, while interval training can involve lower to moderate intensities (even in the working phases), which is why it is just a form of Interval Training.
Researchers found that just two minutes of sprint interval training (in this case, four 30-second max-effort sprints followed by four and a half minutes of recovery for a total of 20 minutes) improved mitochondrial function—when your cells can change fuel to energy quickly, a benchmark for good health and exercise
High-intensity interval training (or HIIT or HIT) is likely the most common name but several other labels exist as well, including sprint interval training (or SIT) or high-intensity interval exercise (or HIIE). One other aspect of flexibility around HIIT relates to the style of exercise.
For sports such as basketball, soccer, hockey, tennis, rugby and so on, interval training may be more appropriate than continuous running because it can increase aerobic power and improve cardiorespiratory endurance without the associated detrimental effects on anaerobic power.
Tips for your HIIT workout
- Start slow. Go all out for 20 seconds, and then recover for 40 or even 60 seconds, says Noam Tamir, fitness coach and founder of TS Fitness.
- Don't skip your warmup.
- Aim for reps.
- Use an interval timer.
- Don't train on back-to-back days.
- Just add weight.
- Keep the intervals short.
- Use the “talk test”
However, it's definitely not a requirement. In fact, our HIIT classes are great for beginners for a few reasons: You don't have a lot of time, and you don't need it. Our classes are 36 minutes, and that's all you need for an effective, complete workout.
Research has shown that it's important to get all four types of exercise: endurance, strength, balance, and flexibility. Each one has different benefits. Doing one kind also can improve your ability to do the others, and variety helps reduce boredom and risk of injury.
First used by runners, Fartlek features short bursts of all-out effort interspersed with less demanding longer intervals at a slower pace. The long-range benefit of Fartlek training is an improved ability to adapt quickly to changes in intensity during perpetual motion, as on the football field.
It's a form of speed and endurance training developed by the Swedish, meaning “speed play.” Fartleks involve varying the speed and intensity of your run in order to keep the body in constant movement, and providing both aerobic and anaerobic exercise. In short, it's very intense.
Speed RulesDelay frequent (1-2 times per week) speed training until 4-8 weeks before your peak race. Limit any speed workouts during base to once every 3-6 weeks. Keep all of your training during the first 60 to 70 percent of the season either slower than lactate threshold or short enough to avoid breathing hard.
