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Fartlek Training

Fartlek Training…

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:

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 FartlekThis 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 FartlekThis 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 FartlekThe 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 Fartlek for games players

For games players, the session should not just use running, but also jogging and walking to fit in with the demands of the sport e.g. a soccer player does not run for the whole 90 minutes of a match, the pace is varied. Similarly, the direction of work should not always be straight ahead. This may be important for the track runner who has to cover the ground as quickly as possible in one direction, but the games player has to go forwards, backwards and from side to side. This must all be taken into account if the training session is going to mimic accurately the pattern experienced in a match. Remember, if you are a games player, you are not training to be a better sprinter, you are training to be better at your game Therefore, sprinting should not just take the form of back and forth shuttles but should make you change direction or even imitate a slalom. This is where the imaginative element comes into play  

Category: Club & Wellness
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   Maryborough Hotel and Spa, Maryborough Hill, Douglas, Cork, Ireland.
                  GPS Latitude - N 51 52.375 Longitude - W 8 25.082
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