Fartlek comes from the Swedish for “speed play”. It is a training system designed for runners to allow them to exercise over much larger distances than they normally race over and varying the pace so it is enjoyable, but still beneficial. Fartlek training can be used for running, walking, cycling or skiing, it involves changing the pace of the activity and the terrain travelled over. The emphasis is on the enjoyment of the activity and improving the ability of it, but always within the ability of the individual. The sessions are put together to produce aerobic and anaerobic effects. Despite its origins for runners, these sessions are very good for sports players, as they mimic the short intense bursts followed by brief periods of recovery. (Image taken by Paul Foot)
An Example of Fartlek Training
A good way of performing a Fartlek session is to find a large field (which has a number of sports pitches) or a large open area . It is then possible to divide the whole area up, either using the sports pitches or specific features like streams, fences etc, and do different paces and activities along the sides of the various pitches. Furthermore, if a car park, track or road is close by this can be even better as the concrete, tarmac or shale provides a different surface.
Image taken by Paul Foot
Set different activities to be performed in different areas. It is always better to plan these activities, otherwise you will find yourself making the easy activities longer and the harder ones shorter. Following a good warm-up, perhaps start with high knee raises the width of one pitch, then high heel kicks the width of the next. Then try over striding for the length of a pitch, then a steady normal running pace for three pitch lengths, before approaching a set of tress and running at a slower pace but weaving in and out of them practicing changing direction. Next sprint the side of a pitch as quickly as possible before slowing down into a recovery jog and approaching the shale track around the pitches (up until now everything has been on grass). Using the lamp posts along the shale track, sprint to one, jog to the next, sprint to the next, jog to the next etc. Repeat the whole Fartlek route 3, 4 or 5 times.
Obviously the above is an example in a specific area, but your area and your imagination can provide a fun, challenging but most importantly interesting session. For added weight-loss and fat burn, body-weight exercises can also be added such as sit-ups, press-ups, dips, squats and lunges. These can be performed in the corners of pitches, at the end of sprints or using benches or lampposts as markers.
With New Years Resolutions approaching, make 2010 the start of your new healthier fitter lifestyle and start using Fartlek training to do it.
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Cool, there are actually some good ideas on this blog some of my associates just might find this relevant, will send them a link, thanks.