The changes of pace are one of the keys when training for any race in the background, from 5 to 10 kilometers to longer distances such as the marathon. And among all the workouts of rhythm changes we find, the fartlek is the most prominent of all. Do you want to know how to do a fartlek workout? Then read on, because in a how to do fartlek training.
How to do fartlek training for beginners?
As always when we go jogging, the first thing before starting the series is to roll a little to warm up and stretch well to avoid injuries. Although the type of fartlek we will do depends on the race we are preparing and the phase of the training we are in at all times, we will see the different types of fartlek training we can do.
The most common is the time’s fartlek or Swedish fartlek. This modality requires that you be very attentive to the stopwatch as it combines fast-running intervals with slow-running intervals. For example, run two quick minutes and one of recovery. The goal is to reach and maintain the anaerobic threshold as long as you can. So, do not lengthen the phase of running fast no matter how well you are, especially at the beginning.
The other usual version is the fartlek is the Polish, also known as fartlek for distances where the stopwatch is not as important as the distances. You must point sections and travel at different speeds. It is an ideal fartlek to train on the track, since you can make the butt bends and recover the straight, 100% and a half lap of rest, etc. It is also easier to add an intermediate rhythm.
We climb a degree of difficulty with the pyramid fartlek, a variant of the fartlek by time in which the 1-2-3-2-1 scheme is followed. Thus, after heating, you start with a quick minute followed by a rest, which in the next phase will be two fast and two rest.
Next, come three rapids and another three recoveries to end a new phase of two and another one minute. Logically, the fast pace of the three minutes will be smoother than in the phases of one, but the recovery will always be the same.
The “original” fartlek, the one invented in the 1930s by the Swedes Holmer and Olander, had as its setting a natural terrain, a random circuit with slopes and obstacles where the runner had to improvise and accelerate or slow down according to the difficulty. This is a good option if you have the opportunity to run in areas with slopes, butt climbing, and controlling the descent.
We finish with the most difficult yet: the pulsation fartlek recommended for the most expert runners. As the name implies, the pulsations will mark the rhythm as the phases of rhythm increase alternate until reaching a frequency of 180 pulsations with one of recovery until lowering to 145 pulsations.
At first, try the free fartlek, guiding you through your feelings. There is plenty of time to improve. Respect time limits, distances, pulsations, etc. To get a good result. Do not forget to warm well and stretch before and after the fartlek. When you finish it, roll a little to relax. If you do the fartlek in a group, it is better that you all have a similar level.