Fartlek training focuses on giving an athlete an effective and efficient form of endurance conditioning. Fartlek was introduced by the Swedish coach Gösta Holmer back in the 1930s for runners. Over the years, a lot of other endurance sports have adopted it as a part of their training. The main differentiator of this training is running varying distances at varying speeds at varying intensity. The variations are unlimited. In most Fartlek training sessions, each workout session is kept relatively short. Furthermore, the training routines aren’t static. They vary from practice to practice. This type of training can improve both aerobic and anaerobic energy levels.
In addition to runners, Fartlek training helps players of field games such as football, soccer, rugby, hockey and lacrosse as it develops aerobic and aerobic capacities. A long slow run/cycle (at about 70% VO2max) forms the basis of the training routine and is combined with short bursts of higher intensity work. There is no set format for a Fartlek training routine. Over the years, several unique methods have been developed by coaches looking to improve on the basic model. In addition to enhancing VO2max, Fartlek training improves exercise economy and lactate threshold.
The most common mode of fartlek training includes varying pace throughout the exercise, alternating between fast running and slow jogs. Fartlek intervals are generally unstructured. The intervals between work and rest can be established based on the comfort and preferences of the athlete. With fartlek training, one can experiment with pace and endurance with the goal of busting through existing plateaus. This type of training is more flexible and less demanding than traditional interval training. Fartlek running does not need to be done on level, hard ground. It can be done on all types of terrains: roads, stairs, trails or even on hills as long as a fast run is followed by a slower paced series (below-average running pace). By slowing the pace, one’s breathing returns to normal. Once recovery occurs, a regular paced run then follows. Later in the routine, faster run intervals begin again. Fartlek training eventually leads to faster speeds and improved anaerobic threshold.
The main reason for the success of fartlek training is that it can be modified to the needs of the individual. This type of adaptive quality helps improve an individual’s endurance base, getting the body accustomed to higher intensity exercise, which is vital in increasing anaerobic metabolism, maximizing oxygen consumption and increasing average pace speed. Because fartlek training allows for flexibility, it means one can customize each training episode according to specific course length, terrain type, weather prediction and course obstacles (e.g., stairs). The flexibility that Fartlek provides also means this type of training is a lot of fun to do.