If you want to improve your sports performance and optimize your training moment to the fullest, nothing better than to move on to the fartlek. It’s a type of training that relies on combining different types of speed so your body doesn’t get used to energy demand at any time.
In this article, we want to discover how to make fartlek in your running workouts, as well as the benefits that this type of training will bring you based on rhythmic intervals. If you want to improve your endurance and physical state, step onto the fartlek.
What Is A Fartlek?
Fartlek is a type of training that is based on improving physical endurance. The method consists of interspersing different intensities throughout your career thus preventing the body from getting used to energy demand. To do good Fartlek training it’s important to combine slower runs with faster ones and never stop the march.
But to do this type of training correctly, you will need to design a routine adapted to your physical condition and your rhythm. For example, an athlete accustomed to training can make changes of rhythms every 30 to 60 seconds; however, a beginner can do it every 5 or 10 minutes.
Benefits of Fartlek
Fartlek is a workout that is winning many followers. The reason is that it brings very interesting benefits to our health and our sports performance. Here’s a list of the main Fartlek benefits:
– It improves our cardiovascular endurance. Our body will become accustomed to better using oxygen to produce energy and optimize our resources. All this will help us improve our resistance and prevent drowning or fatigue.
-More speed. Fartlek also helps us improve speed, as our body becomes accustomed to better-saving energy and better enhancing training. In addition, thanks to rhythmic intervals, the fartlek will help us improve tone and race.
– It improves your breath in training. To achieve better endurance, learning to breathe well when running is essential. In this sense, the fartlek is a good technique to optimize breathing and avoid exhausting us.
How To Make Fartlek: Examples of Workouts
Now that you know better what Fartlek training consists of, we’re going to discover a routine example that you can start practicing from right now. The training proposed below is specially designed for beginners. It’s as follows:
- Run at an average speed for 5 minutes and interspersing faster races for 20 or 30 seconds.
- Organizes a workout of about 30 or 45 minutes and, during it, repeats the sequences about 3 or 4 times.
- After a time, you will be able to control the time and, for example, change the rhythm by holding up longer (40 or 60 seconds) and reducing the intervals (3 minutes slow, 1 minute fast, etc.)
The recommended thing is that you always hear your own body and not expose yourself to excessive effort. Routines should be maintained weekly or fortnightly and, after this time, you can give a push to your training to move forward. But you never get more off the bill; in physical exercise, there’s no better indicator than your own body.
That’s right: before you start your running training routine, you must warm your body well. Similarly, it will be essential that you stretch the body well to prevent muscle injury or discomfort.