Increase Speed and Endurance

Increase Speed and Endurance With This Tried-And-True Training

A few weeks ago I ran across a new workout term, “Fartlek Training.” Curiosity got the best of me, so I read on. Turns out, this type of training has been around since 1937 and was created by Swedish running coach, Gosta Holmer. The term Fartlek means speed play in Swedish. What was so intriguing about Fartlek is its similarity to interval training while still having its own distinct qualities. It was designed for cross-country runners who wanted to improve their speed and endurance. Almost any form of sport or athletic workout can benefit by incorporating Fartlek into a sporting event or individual workout.

Not only has Fartlek Training cut my running time down by one minute per mile–it has also improved my ability to run a few extra miles without wearing out too soon.

Here’s a few examples of Fartlek Training that I incorporated into my running sessions over the last few weeks:

• 1st Example                   

   - 10 minutes of easy warm up run.

   - 1 minute hard fast run, 1 minute easy run. Alternate hard and easy run 5 times.

   - 5 minutes easy run.

   - 1 minute hard fast run, 1 minute easy run. Alternate hard and easy run 5 times.

   - 10 minutes of easy cool down run.

• 2nd Example                

   - 10 minutes of easy warm up run.

   -  Look in the distance for a landmark about 1 minute away–run hard and fast until

      reaching the landmark.

   -  Walk fast for 1 minute.

   - Repeat 2 and 3 for the remainder of the run–at least 10 times.

   -10 minutes of easy cool down run.

Fartlek Training has the ability to burn fat and keep it off. Just one more plus of this tried-and-true form of training.

Gale Compton