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Fartlek : Speed Play for BeginnersI am not trying to be rude here... It's Swedish for speed play. The principle of fartlek is basically the following : Just go out there, warm up, and then start running at varying speeds for varying periods of time and finish up with an easy paced cooling down. So, anything goes. I used to hate it. I never did it. I wanted structure in my runs. I didn't like just going out there and go by the feel of the moment to see how fast I would go and for how long. Because, basically, every fartlek session is different. So, there is no way to compare two sessions. And I really needed that. Why ? I guess I am a very structured individual. So I'd always try to structure my speed workouts a lot more like : Run 5-4-3-2-1 minute sessions with 2 minutes of floating in between (floating = keeping up to moderate speed, so no recovery jog or walking). However, in the last few years I have come to appreciate fartlek a lot more. Probably because I enjoy running a lot more. It's not so much about competition anymore, about having to run. Running has become a lot more pure simple enjoyment for me. Don't get me wrong. I am still hoping to run PB's. But I don't have to.
So, it has become a lot easier for me to just go out there and enjoy myself. Try it yourself. Leave the watch at home. After your warming up, pick a landmark and run there at a high speed. Float for a while, then pick another landmark and run there. It's fun to make up your training session as you go. Keep a few key principles in mind : This is a speed session, so you want your legs to be ready for when you go faster. You want to keep the heart rate up for the entire session. It is always good to finish with a bit of light running or walking and do a few stretches. The goal of the workout is to run at different fairly high speed paces. The playful nature of fartlek makes it fun and makes you connect with your body. And that makes fartlek a good introduction to speed workouts for beginners : You can decide, based on how you feel, how much you'll push yourself. If you start doing structured speed workouts from a running program you picked up somewhere and you are actually not really ready for it, you run the chance of getting yourself injured. With fartleks the risk is smaller. I am sure you'll enjoy it ! Enjoying these running tips ? Subscribe to the Best Running Tips Newsletter and you'll have the best running tips delivered at your e-doorstep. Alternatively, subscribe to my site blog. Go from Fartlek Page to Running Training Page Go from Fartlek Page to Best Running Tips Homepage Running Training Ask Your Running Training Questions | Running Training Q&A Summary | Base Running | Tempo Running | Interval Running | Fartlek / Speed Play | Goal Pace Running | Special Workout: Billat's 4 x 5 | Special Workout: Yasso 800 | Heart Rate Monitor Running Programs | 10K Running Program | Half Marathon Running Program | Running Cadence | Running Stretches | Running Strides | Cross Country Running Tips | Cross Training for Runners | How to Improve YOUR Running | Increasing Mileage Safely | Periodization | Five Basic Running Tips | Tips on Running Races | Speed Training | Running Journal / Running Log | Cross Country Running | Running Technique | Running Workouts | Hill Running Tips and Workouts | Pose Running Technique | |
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