Increase Speed and Endurance
Want to run faster, longer and burn fat all at the same time? If you answered yes, I have a program just for you!
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 as hard and fast as possible
until reaching the landmark. In other words sprint!- Walk fast for 1 minute.
- Repeat at least 10 times three days a week.
- Follow with 10 minutes of easy cool down run.
I would highly recommend Fartlek Training as a way to increase speed, build endurance and burn fat.
Note: This form of training is used by some units in U.S. Army to help soldiers build endurance and become more disciplined. If it’s good enough for our troops, it’s good enough for me!
Gale Compton
Fit Fabulous Forever
