Fartlek: Difference between revisions
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<!-- Image with unknown copyright status removed: [[Image:Fartlek.jpg|thumb|200px|Swede Gunder Haegg broke the 5,000 metre World Record in 1942 and it stood for 11 years. He achieved this by using Fartlek Training.]] --> |
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'''Fartlek''', which means "speed play" in [[Swedish language|Swedish]], is a form of conditioning which puts stress mainly on the [[aerobic exercise|aerobic]] energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the [[intensity]] or speed of the exercise varies, meaning that aerobic and [[Anaerobic exercise|anaerobic]] systems can be put under stress. Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting. Fartlek training is generally associated with running, but can include almost any kind of exercise. |
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== Gösta Holmér == |
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Fartlek training was developed in the 1930s by [[Sweden|Swedish]] coach [[Gösta Holmér]] (1891–1983) and has been adopted by many [[physiologists]] since. It was designed for the downtrodden Swedish cross-country teams that had been thrashed throughout the 1920s by [[Paavo Nurmi]] and the [[Finnish people|Finns]]. Holmér's plan used a faster-than-race pace and concentrated on both speed and endurance training. |
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== Fartlek sessions == |
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This is the first session that was designed by Gösta Holmér for a cross-country runner. This is also an example of what a fartlek session might look like, but fartlek sessions should be designed for an athlete's own event or sport, as well as catering to their individual needs. Sessions should be at an intensity that causes the athlete to work at 60% to 80% of his or her maximum heart rate (estimated at 220 minus age), as outlined by the [[Heart rate#Karvonen Method|Karvonen Method]]. This should mean that the body will not experience too much discomfort while exercising. An athlete should also include a good [[warming up|warmup]] at the beginning of the session, and a [[cool down]] at the end of the session, to improve performance and to decrease the chances of injury and for other reasons. |
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*Warmup: easy running for 5 to 10 minutes. |
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*Steady, hard speed for 1.5–2 km; like a long repetition. |
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*Recovery: rapid walking for about 5 minutes. |
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*Start of speed work: easy running interspersed with sprints of about 50–60 m, repeated until a little tired. |
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*Easy running with three or four "quick steps" now and then (simulating suddenly speeding up to avoid being overtaken by another runner). |
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*Full speed uphill for 175–200 m. |
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*Fast pace for 1 minute. |
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*The whole routine is then repeated until the total time prescribed on the training schedule has elapsed. |
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== Advantages of fartlek == |
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=== Fitness benefits === |
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One of the main reasons for the success of fartlek training is that it can be adapted to the needs of the individual. Unlike continuous training, fartlek training can benefit participants of field games such as [[football]], [[field hockey]], [[Ultimate Frisbee]], [[lacrosse]], and [[rugby league]], as it develops [[aerobic exercise|aerobic]] and [[Anaerobic exercise|anaerobic]] capacities which are both used in these sports. To take this a step further, athletes can make the most of the flexibility of fartlek training by mimicking the activities which would take place during their chosen sport or event. |
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== Fartlek in American Culture == |
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Fartlek Hill in Quantico Virginia, on the grounds of [[United States Marine Corps]] [[Officer Candidates School (U.S. Marine Corps)|Officer Candidates School]], is named after Fartlek training, as the hill is the central part of Fartlek-type physical training evolutions regularly throughout the training cycle. |
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== External links == |
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*[http://www.coolrunning.com.au/expert/1997c002.shtml What is Fartlek?] |
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*[http://www.runnersworld.co.uk/news/article.asp?UAN=722 How do I do fartlek?] |
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[[Category:Running]] |
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[[Category:Training]] |
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[[Category:English words and phrases of foreign origin]] |
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[[ru:Фартлек]] |
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Revision as of 14:47, 17 December 2008
ashley lyons for president