Running
Fartlek
Training Can Boost Your Running Speed
By Nicki Anderson -
Chicago Daily Herald Q. I have been running for about
three years. I really love it and would like to begin improving my speed and
distance. What are your recommendations for doing this safely and
effectively?
A. One word: Fartlek.
Funny word, great training tool. Fartlek
training -- the word means "speed-play" in Swedish -- has been around for about
50 years and is very effective in increasing a runner's speed and
endurance.
Personally, I swear by this method, and
generally bring it into my training a month or so before a race. Or, I'll
integrate it into my regular training to improve my personal training time.
Basically, Fartlek involves varying your
pace throughout your run. In other words, you integrate intense sprints into
your workout, followed by a recovery run or slow jog slightly below your normal
running pace.
For example, if you are a beginner, you
might include five short sprints -- that's every 6 or 7 minutes -- over the
duration of a 45-minute run. As your fitness level improves, you can increase
it to 10 sprints. I usually run 4 to 5 minutes followed by a 30-second
sprint.
You need to keep in mind that this is a
pretty advanced form of training that requires discipline and running
experience. You must be willing to really kick up the pace of your run for a
brief period -- about 30 seconds -- in order to make the intervals work
effectively.
It's also a good idea to check with your
doctor before beginning this training method. Being fit doesn't make one immune
to potential risks.
Here is a suggestion for an intermediate
program for a Fartlek session:
As you head out for your regular run (or if
you are using your treadmill), keep up the same pace for about 5 to 10 minutes.
Then, kick up your pace for about 30 seconds, going as fast as you can. After
30 seconds, bring your pace back to normal until your breathing is no longer
labored.
The idea here is that each time you kick up
your speed, you are putting stress on your cardiovascular system, which allows
your system to improve its threshold. Thus, you will be increasing both speed
and endurance.
If you decide to introduce Fartlek to your
regular training, just remember: Listen to your body and avoid doing too much
too soon.
You can use hills for your sprint work as an
effective means to elevate your heart rate and work on strength, speed and
endurance.
You have to be your own coach, so push
yourself to make sure you're putting out the necessary effort.
Nicki Anderson is a certified personal
trainer, author and owner of Reality Fitness in Naperville. For information,
visit www.realityfitness.com. |
