AEROBIC ENDURANCE Fartlek Meaning – Speed Play – Swedish Developed by Gosta Holmer Fartlek is a type of aerobic endurance training which blends continuous training and with interval training. Fartlek training stresses both the aerobic and anaerobic energy pathways. Fartlek is much less structured than many other types of speed training and can be done over any chosen terrain. This training technique uses a combination of higher and lower intensity intervals to improve aerobic endurance. A fartlek workout is simply defined as periods of fast running intermixed with periods of slower running. Using this basic principle it is possible to tailor fit a fartlek workout to a variety of training needs, personalities, and fitness levels. Advantages; Keeps heart rate up Increases versatility of body Improves sprinting and long distance endurance Works anaerobic and aerobic energy systems Disadvantages; Cramping may occur if not carried out properly Need a good base level of fitness for this training Example: Structured Fartlek 2-mile warmup 2-4 sets of: 4 minutes at half -marathon race pace followed by a 2-minute recovery jog 2 minutes at 10K race pace followed by a 1-minute recovery jog 1 minute at 5K race pace followed by 30-second recovery jog 30 seconds at 1-mile race pace Take a 4-minute recovery jog between sets. 2-mile cooldown Unstructured Fartlek 2-mile warmup 20-40 minutes

Fartlek - Web viewMeaning – Speed Play – Swedish. Developed by Gosta Holmer Fartlek is a type of aerobic endurance training which blends continuous training and with interval training

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AEROBIC ENDURANCEFartlek

Meaning – Speed Play – Swedish

Developed by Gosta Holmer Fartlek is a type of aerobic endurance training which blends continuous training and with interval training. Fartlek training stresses both the aerobic and anaerobic energy pathways. Fartlek is much less structured than many other types of speed training and can be done over any chosen terrain. This training technique uses a combination of higher and lower intensity intervals to improve aerobic endurance. A fartlek workout is simply defined as periods of fast running intermixed with periods of slower running. Using this basic principle it is possible to tailor fit a fartlek workout to a variety of training needs, personalities, and fitness levels.

Advantages;

Keeps heart rate up Increases versatility of body Improves sprinting and long distance endurance Works anaerobic and aerobic energy systems

Disadvantages;

Cramping may occur if not carried out properly Need a good base level of fitness for this training

Example:

Structured Fartlek2-mile warmup2-4 sets of:4 minutes at half -marathon race pace followed by a 2-minute recovery jog2 minutes at 10K race pace followed by a 1-minute recovery jog1 minute at 5K race pace followed by 30-second recovery jog30 seconds at 1-mile race paceTake a 4-minute recovery jog between sets.2-mile cooldown

Unstructured Fartlek2-mile warmup20-40 minutes