FARTLEK: TRAIN THE SPEED AND IMPROVE YOUR PERFORMANCE

This speed game is a very effective training method for medium and long distance races.

WHAT IS FARTLEK TRAINING?

The original fartlek training is based on increasing and decreasing the speed in the outdoor race, so that the training load also varies. The intensity and duration of the intervals are not planned, but are determined by the terrain or running surface and can be alternated according to how you feel during training. Thus, the effort changes throughout the session.

WHAT ARE THE BENEFITS OF FARTLEK?

Unlike in endurance races, in the fartlek the body must adapt to different speeds and surfaces. This has many advantages: The continuous change between effort and recovery helps increase heart rate and improve endurance. The body must be forced more for longer periods of time. This improves the level of general resistance.
Changes in speed and surface also make the muscles and tendons work harder. Strengthening the muscles also helps prevent injuries.
Running downhill on different surfaces helps improve balance, coordination and flexibility.
With fartlek trainings, you can learn in a playful way what your limits are. In addition, in the changes of speed, you usually advance to other runners and this can help you during the races in the final sprint to reach the goal.

FARTLEK VS. TRAINING AT INTERVALS - WHAT IS THE DIFFERENCE?

In an interval training, the runners follow a predefined sprint plan, while in the fartlek, the important thing is flexibility. In the interval training there are only two speeds and this requires less concentration than in the fartlek, where the runners have to pay attention to the rhythm and the terrain. The two training methods also differ in the demands of the body: the fartlek uses different muscle groups and improves coordination.

TRAINING: AN EXAMPLE OF FARTLEK
Over time, two variants of Fartlek have been developed:
The variant that we have already mentioned, the Swedish fartlek, is ideal for anyone who, from time to time, wants to leave the watch at home when going out to train. Here we focus on how the body feels.
Example: Run for 15 minutes at 75% of your maximum heart rate - 40 meters esrpint - 5 minutes at 60% - 3 minutes up to 85% - 2 minutes down to 65% - 1.5 minutes at 90%, etc. . And to finish and return to calm, runs at 60%, which is equivalent to zone 1 of the heart rate (recovery phase).
In the Polish fartlek, changes are planned in advance. This variant is similar to interval training.
Example: Run 2 minutes at 85% of your maximum heart rate - make 4 minutes at 60% - 3 minutes at 85% - 6 minutes at 60% - 4 minutes at 85% - 8 minutes at 60% - 3 minutes at 85% - 6 minutes at 60% - 2 minutes at 85%.

HOW CAN I INTEGRATE A FARTLEK TRAINING IN MY ROUTINE? In fartlek training it is important not to lose sight of the objective: if you are preparing for a half marathon, this should be the focus of your training. Remember that if you want to achieve certain results (for example, a faster pace), the fartlek does not make much sense. In fact, you should avoid this type of training during especially hard sessions or recovery workouts.
Due to its playful quality, the fartlek has a psychological benefit for athletes - you can also add this motivating element to your training plan.