Tip: Fartlek Training
December 21, 2009
Note: This series of tips provides a brief description of workouts that all runners should be familiar with.
FARTLEK RUNNING
Fartlek running reminds me of butter; it's an elemental ingredient in the best distance training programs, yet for the running masses, fartlek running goes in and out of vogue. If you want to reach your potential as a runner, however, then fartlek running is fantastic tool to both teach yourself how to run threshold pace, but also how to run efficiently at paces faster or slower than threshold pace.
What is a a fartlek workout look like? Well, this Swedish term for "speed-play" simply means that you are changing paces throughout a run. Most people tend to do an "on" and "off" pace, with the "on" as the challenging pace and the "off" at a slower pace, yet faster than your recovery or easy day pace. For instance, in preparation for a 10k you could run one minute at 10k pace then run 4 minutes at marathon pace. A fit runner who has a couple marathons under their belt could probably do this for 50-60 minutes, yet for a the 5k runner who is running their first 10k, just four or five sets of this (20-25 minutes) will be a challenging workout. The key to this type of on/off fartlek that you chose a specific pace for the on portion while running the off portion at a pace that is faster than your recovery pace. If you do both components you'll get a fantastic aerobic workout, yet you'll also remind your neuromuscular system (i.e. your legs) that you'll soon ask it to run a full race at your on pace.
Finally, you don't have to run a fartlek as a polarized on/off run, but you could alternate between three different paces, or even four different paces. One of my friends used to do a workout around the Nike campus with a group where each runner got to choose the pace and the duration of the on and the off, then the next person got do the same. Someone always ended up running mile pace for 40-50 seconds, then recovery slowly, yet the next runner had the opportunity to run four or five minutes at a moderate pace, say half marathon pace, and then during the "off" they would try to run marathon pace. That workout is no doubt "speedplay" though it's a painful version of it.
If you add fartlek workouts to your weekly schedule (and perhaps take out a track session) you'll get a feel for your threshold pace and you'll get a sense for your ability to run a slightly uncomfortable pace for a long time.
*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.
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