Speed training with Fart leks

Posted by geoge soros | 10:07 AM


Runners are concerned with 2 objectives in the course of running, one is completion of the run, two is the speed of the run. For the leisurely runner, completion would be something to aim for and speed is a bonus. For amateur runners, u might want to push for a little more to achieve a decent timing for your runs. For the professional runners, u would pursue your personal best timing religiously through tough trainings.


My personal recommendation for improving the speed of runs would be to train using 'fart leks' (speed play in Swedish). Proven effective and popular amongst sports, fart lek has its origins in sweden in the 1930s. The basic aim of fart lek is to increase the body's fitness in both aerobic (endurance, long duration) and anaerobic (speed work, short spurts) capacities. Contrary to conventional trainings, which tend to be continuous, fart lek is discontinuous. There are breaks between high intensity short sessions. For this reason, fart lek is sometimes known as interval training too.


A typical fart lek session lasts a minimum of 45 minutes. In each workout, the intensity and speed of the run is varied between full effort to little effort, interspersed with breaks. Here's a model guide for u on a possible fart lek regime u can begin with.


Aerobic Segment (basic endurance built-up)

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1) 5 to 10 minutes slow warm up jog

2) 1km to 3km constant, challenging fast pace (distance depends on your fitness)

3) 5 minutes of recovery brisk walk


Anaerobic Segment (Speedwork)

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4) Sets of 50m sprints inserted into an easy running pace. Continue the sets until about 70% fatigue

5) 1 minute of recovery brisk walk

6) Easy running, with occasional 10 seconds of increased pace

7) Full speed uphill for 100 to 200 m. Repeat until 80% fatigue

8) 1 minute of recovery brisk walk

9) Repeat from step (1) again until desired fatigue level / duration of training is reached


As u can see, fart lek is fully customisable to individual fitness levels. This is advantageous for u because u start at a comfortable pace and progress from there. The entire training is broken into aerobic and anaerobic segments. The 2 segments when completed, form your endurance training as well, especially when u repeat the steps again a 2nd or 3rd time.


For your own safety and the effectiveness of your training, do not push beyond your normal acceptable levels of fatigue. Feel free to stop or even shorten the intervals if you are panting more than usual. Ultimately, if u stick with the training, u will eventually be able to do it comfortably after 6 to 8 weeks of conditioning.


Runners not used to fart leks might find themselves aching more than usual after the first session. U might even find it hard to complete one full cycle of 8 steps that i recommend. Its your body's way of telling u, "hey, i need more time to recover from those lactic acid in my muscles!" My advice is, listen to your body and rest for a few days. U will come back stronger, only if u get ample rest. Fart lek is not instant elixir for speed. Focus on acclimatising to the pace of training and u will be conditioned to run a better timing gradually.


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