Improving Your Running – Fartleks
This is a Scandinavian word meaning “speed play”. The easiest introduction to this type of training would be to pick one of your regular routes, over the country preferably, but on the road if necessity dictates.
Warm up for 10 – 15 minutes and then pick a point ahead. It could be 100 or 400 metres away. Increase your pace to that point and then run easy.
Don’t wait too long before picking another point, it could be up a slight hill, and again increase your pace to your chosen spot. Keep repeating this throughout your run, varying the length and intensity but always allow for 5 to 10 minutes steady at the end of your run.
The overall effort is down to you, but remember you only get out what you put in. Try to get into the habit of not repeating the same formula even on the same course. This is excellent training and preparation for your races where you could have to increase your effort level at any time.
End of section.
Page 18
“Walking, Jogging, Running” Ebook devised by Steve Haywood. ©2008 All Rights Reserved.
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This is one of my favourites to do running alone – it keeps you focussed. Great description.