Fartlek
Fartlek, which means “speed play” in Swedish, is type of conditioning workout that puts stress mainly on the aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress.
Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting.
Sample Fartlek Routine
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 Fartlek
This 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 Fartlek
This 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 Fartlek
The 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
Source :http://www.brianmac.co.uk/fartlek.htm
Fitness benefits
One of the main reasons for the success of fartlek training is that it can be adapted to the needs of the individual. It develops aerobic and anaerobic capacities which are both used in running or MMA. To take this a step further, athletes can make the most of the flexibility of fartlek training by mimicking the activities which would take place during their sport.
