Fartlek Training

Fartlek, which means “speed play” in Swedish, is a conditioning exercise that puts stress mainly on aerobic energy system by varying the pace significantly during exercise. It is often incorporated in a running regime to achieve greater performance and endurance.

Fartlek has the combination properties of aerobic and anaerobic exercise

• Anaerobic – non-endurance nature to promote strength, speed, and power, performed in short duration, high intensity, which last from mere seconds to <>Aerobic – exercise which exceeds 2 mins, with low to moderate intensity in a longer period of time, leading to greater endurance training)

Throughout execution, runners should not experience too much discomfort while exercising. It should include a good warm-up at the beginning of the session and cool-down at the end. With exercise duration of 45 to 50 mins, a general Fartlek training can be (but not limited to) as follows:

• 10 mins of easy running (warm-up)
• 1 min of hard followed by 1 min of easy running x 5
• 5 min of easy running
• 1 min of hard followed by 1 min of easy running x 5
• 10 mins of easy running (cool-down)

This training also benefit participants of field games such as football, hockey, soccer, and basketball as it develops aerobic and anaerobic capacities which are both used in these sports.