What is Fartlek training?
This is where a runner can play around with speed. There are no set times or distances. I give you an example: you may have been running for a few minutes, in the distance you see a tree, lamp post or something that you increase your speed to 65-70% f your maximum speed to this land mark, then go back to your comfortable running again, do this several times.This is an example of what you can do.
How it works?
The interval training works both anaerobic and aerobic system. During high intensity intervals/out bursts, you will use anaerobic system which uses the energy in the muscles (glycogen stores). Short out burst work with out oxygen, hence why we cant keep to a excessive high speed for long, this has a by- product called lactic acid, as lactic acid builds in the body,it starts to use the debt oxygen.During recovery period the heart and lungs work together to " pay " this debt back and break down the lactic acid.It is then the aerobic system kicks in and converts all the carbohydrate into energy.
It is also thought that the more regular Fartlek training, ( interval training) generates more lactic acid during practice, the body adapts and burns lactic acid more efficiently during exercise. This then helps an athlete/runner stay at high intensity for a little longer before fatigue or pain kicks in.
BENEFITS OF FARTLEK TRAINING:
- It s great for improving your speed running and race tactics.
- As there is no set time and distance your body decide's when its had enough.
- It challenge's your strength and endurance.
- Cardiovascular efficiency - the ability to deliver oxygen to the working muscles.
- Less injuries, as your body decide's when its had enough, you then have to stop.
Good Luck to everyone taking part in Marathons.... Happy exercising everyone.
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