fart·lek
[fahrt-lek]
Show IPA –noun
a training technique, used esp. among runners, consisting of bursts of intense effort loosely alternating with less strenuous activity.
That is the official dictionary.com definition. I added that here because when I first read "20 minute fartlek" on my training schedule, I have to admit that the first thing I heard was the Beavis and Butthead voice echoing in my head - "Hee hee. She said fart." And as it turns out, my friends are no better than me as they all had the same reaction. Peas in a pod.
Knowing that fartlek must be important in the world of running training, I figured I'd shelve my inner 13 year old boy, look it up and take this technique seriously. As it turns out, the fartlek may be just the thing that makes me realize the benefit of the treadmill. I wasn't bored, it had variety, and my short 20-minute run went by in a flash.
My fartlek today consisted of four 5 minute cycles: 4 minutes at a higher intensity (around a 7-8 effort level) and slowing down for 1 minutes (to around a 5-6 level of intensity). During each cycle, I bumped up the speed on the treadmill 0.1 mph, and during my slow cycles, I kept up the jogging, just at a slower pace. My mile pace ended up around 12:05, which is a significant improvement. I can see how the periodic fartlek training will be a great tool in helping me increase my pace.
The conclusion? I think the fartlek has made the treadmill my friend, if only for today. Thank you, fartlek.
This post makes me laugh...particularly because I'd always wondered about fartleks. And what is the difference between a fartlek and an interval?
ReplyDeleteNot really sure. Mea said fartleks were random intervals, but the definition on my training schedule said they were 5 minute cycles - 4 minutes hard, 1 minute easy. That's working for me, so I'll stick with that.
ReplyDeleteFartlek trainings tend to be longer trainings with varied intensities with the high intensity sections being several minutes, 5 to 10 etc.
ReplyDeleteIntervals tend to be shorter spurts so 1 minute on 2 minutes off. You usually do a set number of them in a given workout and the work to rest ratio is specific.
An example of a fartlek run would be a 50 minute run with a few 5 to 10 minutes sections at a faster pace. The surge could even be 20 minutes.
An interval workout would be
4 x 400m at X level with 2 minutes rest inbetween each rep.
I hope that makes sense. I am sure there are many interpretations so go with what works.