fartlek

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Fartlek, which means "speed play" in Swedish, is a form of conditioning which puts stress mainly on the aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise.

Gösta Holmér

Fartlek training was developed in 1937 by Swedish coach Gösta Holmér (1891–1983) and has been adopted by many physiologists since. It was designed for the downtrodden Swedish cross-country teams that had been thrashed throughout the 1920s by Paavo Nurmi and the Finns. Holmér's plan used a faster-than-race pace and concentrated on both speed and endurance training.

Fartlek sessions

This is the first session that was designed by Gösta Holmér for a cross-country runner. This is also an example of what a fartlek session might look like, but fartlek sessions should be designed for an athlete's own event or sport, as well as catering to their individual needs. Sessions should be at an intensity that causes the athlete to work at 60% to 80% of his or her maximum heart rate (estimated at 220 minus age), as outlined by the Karvonen Method. This should mean that the body will not experience too much discomfort while exercising. An athlete should also include a good warm up at the beginning of the session, and a cool down at the end of the session, to improve performance, minimize post-workout muscle soreness, to decrease the chances of injury and for other reasons.

• Warm up: easy running for 5 to 10 minutes.
• Steady, hard speed for 1.5–2 km; like a long repetition.
• Recovery: rapid walking for about 5 minutes.
• Start of speed work: easy running interspersed with sprints of about 50–60 m, repeated until a little tired.
• Easy running with three or four "quick steps" now and then (simulating suddenly speeding up to avoid being overtaken by another runner).
• Full speed uphill for 175–200 m.
• Fast pace for 1 minute.
• The whole routine is then repeated until the total time prescribed on the training schedule has elapsed.

Advantages of fartlek

Fitness benefits

One of the main reasons for the success of fartlek training is that it can be adapted to the needs of the individual. Unlike continuous training, fartlek training can benefit participants of field games such as football, field hockey, ultimate frisbee, lacrosse, soccer, and rugby, as it develops aerobic and anaerobic capacities which are both used in these sports. To take this a step further, athletes can make the most of the flexibility of fartlek training by mimicking the activities which would take place during their chosen sport or event. It improves aerobic capacity.

Fartlek in American Culture

Fartlek Hill in Quantico, Virginia, on the grounds of United States Marine Corps Officer Candidates School, is named after Fartlek training, as the hill is the central part of Fartlek-type physical training evolutions regularly throughout the training cycle.

External links

• What is Fartlek?
• How do I do fartlek?
• Fartlek workout example