Unleashing Your Speed with Fartlek Training
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- čas přidán 19. 08. 2023
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Breaking down Fartlek running. In this video, I explain how to run Fartlek sessions and offer two options to create the best session for you!
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Fartlek Training: A Comprehensive Guide to Boost Your Performance! 🏃💨
Welcome to our deep dive into fartlek training! This video breaks down the ins and outs of this unique Swedish training method, seamlessly blending continuous running with variable intensity intervals. Whether you're a seasoned athlete or a recreational runner, discover how to best incorporate fartlek into your routine to enhance stamina, speed, and overall cardiovascular fitness. We'll walk you through its benefits, practical tips, and tailored workouts to ensure you get the most out of every run. Don't miss out on this game-changer for your training regimen! Like, share, and subscribe for more expert advice.
The video explores the Swedish concept of "Fartlek" or "speed play", which is an unstructured form of running that alternates between fast and slow running. The presenter explains how runners often incorporate this into their training by arbitrarily deciding to speed up at certain points during their run, such as every eighth lamppost, every time they see a dog, or even at every left turn. However, he also introduces a more structured version of this exercise, where runners set specific paces, durations, and repetitions for their faster intervals. The video concludes by suggesting Fartlek can be used both as a warm-up and as a method to mimic race conditions, making it beneficial for runner training.
KEY TAKEAWAYS
- Fartlek training, derived from the Swedish term for 'speed play', is a strategy of alternating between varying speeds and intensity levels during a run, which can be applied in a structured or unstructured manner.
- The unstructured approach involves changing the intensity at random points during the run, with no specified distances, times or speed. This could be based on visual cues in the environment like lamp posts or dogs.
- The structured approach is similar but has three key differences: you know exactly what pace to hit for efforts, how long each effort is, and how many efforts you'll do. This approach resembles interval training but without specified recovery times.
- Fartlek can serve as a bridge in training for more serious interval work, helping to adapt to different race scenarios like mimicking a lead pack where multiple breakaways occur throughout the race.
- Two example sessions given for Fartlek training involve a loose structure where a runner picks a number between 3-8 and does that many high intensity bursts during a 30-minute run, and a stricter structure aiming to hit a specific pace for the efforts which could be useful for half marathon training. - Sport
At first glance I thought the thumbnail said "fartless" and I was like "Nah, impossible to run a full session and achieve it"
Hahahah this proper made me laugh! Unfortunately, you are correct… it’s impossible 😅
Another belting video bro I've used the lamppost method many a time
Cheers dude! Yeah that’s a popular one! What’s your next vid mate?
@BobThomasUltra I'm currently working away brother, last week this week. I'm scripting a video on fast twitch slow twitch atheltes and the fact that I intend to ditch speed training because of the problems it's causing.
Thank you for the explanation of this! I needed it! Question. "At what speed would you do these if the pace (training) is going to be for an Ultramarathon"?
So the pace would depend on a lot of factors! Ultra distance, course profile, your paces and session length to name a few. I used to use Fartlek for ultra training and the way I would do it is run long and easy. About 25-35 miles and then throw in efforts which took my heart rate into the red within 2 minutes. I did this to try to simulate hills on the course. I would look at the race profile and put my efforts in at the same mileage as the hills. That’s just one option. It’s very difficult to give you a specific pace as I don’t know enough about your running! If you’d like to go into detail with it drop me a message on instagram, @bobthomasultra and we can go into the fine details 👍
@@BobThomasUltra Thanks Bob! The only problem is that I don't do 'social media'. I do appreciate the offer though!
No worries! Social media can be a pain! You can always reach me by email at bob@bobthomasultra.com
@@BobThomasUltraOk. Thanks Bob!