fartlek

Brucey1

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just found these, dont know if any good for anyone?????



The following are a selection of fartlek sessions for runners:

Watson Fartlek
This is good training for 10k, 5k, 3k and cross country.

10 minutes warm up jog.
Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times
10 minute cool down jog



Saltin Fartlek
This is good training for 1500m, 5k and 3k.

10 minutes warm up jog.
Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
10 minute cool down jog



Astrand Fartlek
This is good training for 800m .

10 minutes warm up jog.
Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 60 seconds, 120 seconds jog run.
10 minute cool down jog



Gerschler Fartlek
This is good training for getting fit quickly when combined with steady running.

10 minutes warm up jog.
Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30.
10 minute cool down jog



Hill Fartlek
10 minutes warm up jog.
Select a 2 mile hilly course. Repeat 3 times - Run hard up all hills twice before moving to the next hill, jog run between hills.
10 minute cool down jog
 

cliffhanger

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After trying fartlek last summer I have to say what a cool technique it is. Highly beneficial aswell! I would recommend it to all.
 
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