After explaining all about restoration in the previous five articles I return to training methods. I wrote several articles on the training types suitable for the base work aerobic endurance foundation period of the annual training cycle:
1. Long slow distance 2. Medium paced runs 3. Tempo runs 4. Repetition running
And I explained that these need to be shortened and the pace increase in gradual step as you approach the peak six week racing period at the end of the annual training cycle.
But how do you achieve a transition from aerobic endurance to developing the speed so as to peak for competition, both towards the end of the cross-country season in February and in the summer? This will be explained through examining a type of training called Fartlek.
In Part 1 I concentrate on what Fartlek is. In Part 2 I concentrate on the wider picture of how it fits into the annual training cycle an don how to integrate it into your training schedule.
Why is it called 'Fartlek' and what is it?
Fartlek is a Swedish word meaning 'speed-play' and became well known in running circles after it was developed by the Swedish coach Gosta Holmer and used extensively in the training of Arne Andersson and Gunder Haegg, who broke world records.
It is a most natural form of training. You, the athlete, run for a length of time rather than a certain distance. You run fast and slow stretches according to the way you feel. Unlike repetition and interval training, there are no set distances to run fast, the pace can be varied from flat out sprints to fast striding and involve jogging or even walking. There are no pre-determined recovery periods.
You are looking at inserting a number of hard bursts of 200, 300, 400, 500, 600, 800 metres or more with recovery jogs as long or as short as you feel you need in between.
So it is a free spirited speed play.
Where to do it?
Golf courses, woods and parks are ideal, especially if they are hilly. Obviously on soft surfaces so as to avoid injury.
How long to do Fartlek for?
This depends on the race distance you are training for.
An 800 metre runner should do a minimum of 30 minutes
For 10,000 metre runners and marathoners, this 30 minutes should build up progressively through the weeks to two hours.
The need for progression
As I all other forms of training you need to develop your Fartlek sessions progressively. As you improve through the passing of the weeks, the number, speed and distances of the fast stretches needs to increase and the amount of time spent jogging decreases.
