How to Fartlek (Run) It sounds like a funny body function, but if you’re looking to switch up your running routine and make things more interesting, try this type of training! What is it? A Fartlek run is a type of interval workout, where you alternate between running at slower paces and quicker paces. Unlike regular interval workouts, the Fartlek is based on how you are feeling in the moment. Reference: "How to Run a Fartlek Workout The Runner's Resource." The Runners Resource. 30 Jan. 2011. Web. 8 Mar. 2015. <http://runnersresource.com/training/fartlek/>. Top image: http://www.stevebonini.com/index.php#mi=2&pt=1&pi=10000&s=19&p=0&a=0&at=0 Middle image: http://www.athletico.com/2012/04/04/hipflexortightnessindistancerunners/ Bottom image: http://www.nytimes.com/2010/05/18/health/nutrition/18best.html What is it used for? The Fartlek run helps train your speed. If you’re training for a running race, you should definitely consider incorporating it into your routine because it prepares you for the pace changes that come naturally during a race as you pass competitors and take on changing terrain. Remember to warm up for about 1015 minutes before beginning any intense exercise to avoid injury! A proper warm up and cool down also has the added bonus of reducing how sore you are the next day. How do you do it? The Basics: Start off your run with a sprint. Once you feel like you can’t go on any longer, slow down to a jog. When you feel recovered, sprint again. Repeat this pattern for a preset amount of either time or distance. More Structured: Use landmarks to dictate your run! For example, alternate your speed when you pass every third streetlamp.

How to Fartlek - UBC Human Resources...How$to$Fartlek$(Run)$! Itsounds!like!a!funny!body!function,!butif!you’re!looking!to!switch!up!your!running!routine! and!make!things!more!interesting,!trythis!type

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How to Fartlek (Run)

It sounds like a funny body function, but if you’re looking to switch up your running routine and make things more interesting, try this type of training!

What is it? A Fartlek run is a type of interval workout, where you alternate between running at slower paces and quicker paces. Unlike regular interval workouts, the Fartlek is based on how you are feeling in the moment.

Reference: "How to Run a Fartlek Workout -‐ The Runner's Resource." The Runners Resource. 30 Jan. 2011. Web. 8 Mar. 2015.

<http://runners-‐resource.com/training/fartlek/>.

Top image: http://www.stevebonini.com/index.php#mi=2&pt=1&pi=10000&s=19&p=0&a=0&at=0

Middle image: http://www.athletico.com/2012/04/04/hip-‐flexor-‐tightness-‐in-‐distance-‐runners/

Bottom image: http://www.nytimes.com/2010/05/18/health/nutrition/18best.html

What is it used for? The Fartlek run helps train your speed. If you’re training for a running race, you should definitely consider incorporating it into your routine because it prepares you for the pace changes that come naturally during a race as you pass competitors and take on changing terrain.

Remember to warm up for about 10-‐15 minutes before beginning any intense exercise to avoid injury! A proper warm up and cool down also has the added bonus of reducing how sore you are the next day.

How do you do it? The Basics: Start off your run with a sprint. Once you feel like you can’t go on any longer, slow down to a jog. When you feel recovered, sprint again. Repeat this pattern for a preset amount of either time or distance. More Structured: Use landmarks to dictate your run! For example, alternate your speed when you pass every third streetlamp.