Hey I have to do a fartlek of my choice tommorow. I know everybody has their favorite fartleks. What are yours, I will choose one and run it
Hey I have to do a fartlek of my choice tommorow. I know everybody has their favorite fartleks. What are yours, I will choose one and run it
3 min 'on' and 2 min 'easy'
sets of that for 30 min. (of course with appropriate warm-up and cool down.
1. Warm up for 10-15 minutes.
2. Then run 5 minutes... a little faster then your 10K race pace.
3. Recover for 2 minutes.
4. Run 10 minutes at your 10K race pace.
5. Recover for 3 minutes.
6. Run 5 minutes a little faster than your current 10K race pace.
What are you training for?
10-20 warm up,drills, strides, do the on times of 5,1,4,2,3 with 3 min. off after each, 10-20 cool down
I like to try to ignore my watch and do a variety of surges of various lengths and speeds over the length of the run (usually at least an hour). I go fast whenever I feel like it, and then slow down when I feel like it (puts the "play" in "speed play"). This is especially fun on trails, where you can let the terrain choose the surges for you. You can take splits on your watch without looking at it and record your "on" time in your training log after the fact.
Fartlek traditionally should be done over country during a specific time and or distance. During the run you should put in some hard fast stride sessions over the tme/distance that your mind and body says is enough (2-3mins average or 200m distance.
Do it and adjust it to your own situation/level but basically just include some faster times/distances during your run.Remember this is basic core speedwork- vital for winning races! So just get stuck in man.
1,2,3,4,5,5,4,3,2,1 mins at 5k pace with 1 min jogging in between.
pjb wrote:
I like to try to ignore my watch and do a variety of surges of various lengths and speeds over the length of the run (usually at least an hour). I go fast whenever I feel like it, and then slow down when I feel like it (puts the "play" in "speed play"). This is especially fun on trails, where you can let the terrain choose the surges for you. You can take splits on your watch without looking at it and record your "on" time in your training log after the fact.
Someone who understands fartlek.
athleticsfreak wrote:
Fartlek traditionally should be done over country during a specific time and or distance. During the run you should put in some hard fast stride sessions over the tme/distance that your mind and body says is enough (2-3mins average or 200m distance.
Do it and adjust it to your own situation/level but basically just include some faster times/distances during your run.Remember this is basic core speedwork- vital for winning races! So just get stuck in man.
Someone else who understands fartlek.
5,4,3,2,1 5,4,3,2,1 2 min rec. between
miler07 wrote:
1,2,3,4,5,5,4,3,2,1 mins at 5k pace with 1 min jogging in between.
30mins effort at 5k pace like that with only 1min jog recovery?
Seriously impressive workout.
As other posters have said genuine fartlek means largely unstructured surging during a run.
My favourite "structured surging" sessions would be 8x3mins with 3 min between during a 60-70min run, or a session commonly known in Australia as the "Mona fartlek" -consisting of 2x90sec, 4x60sec, 4x30sec, 4x15sec efforts with =time float recovery.
Warmup
(rest time in parentheses)
1-(1)-2-(2)-3-(2)-3-(2)-2-(1)-1-(1)-2-(1)-3
Warmdown
--Clay