Group Fartlek Workout

Fartleks on the Charleston Battery!

Wednesday is speed day for our running group.  So today we did Fartleks!

"Fartlek, which means "speed play" in Swedishis a training method that blends continuous training with interval training.[1] The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems. It differs from traditional interval training in that it is unstructured; intensity and/or speed can be varied whenever the athlete wishes"

Nice definition Wikipedia!

This was our workout for today (we did start 15 minutes later as a birthday present to Ninja Stuntman by the way)...

1 mile warm up
1.5 miles of 15-45 second fartleks
.5 mile recovery
1 mile of 15-45 second fartleks
1 mile cool down

For the fartleks, we picked random starting and ending points and I would yell out a pace (5k, sprint or pick up tempo).  We would end each one with a recovery run, get the group back together and do it again.  

The nice part about doing it this way is that each person can run their own pace, but still be part of the running group.  We do end up pushing each other, but just enough to get faster but not get injured.

I used visual markers today to work on running at high effort levels.  I have found that when you can see your finish line for each interval it makes it easier to run at a high level for a sustained amount of time.  

We use timed intervals on other runs, but on a hot day being able to see how far you have to run really helps.

Hope you get a chance to get out and run fast today!

Moore On Running is on Facebook and Twitter!


Copyright © 2012 Moore On Running.