Confused about fartlek training

average_runner

Trying to change my training around a bit and looking at speed work during week and long run at weekend.

So is this consider Fartlek training:

5x800m with 2 mins recover?

or

is 10k run with every second k at a fast pace?


Also is advisable to do one of the above on a monday and a tempo run on wednesday, ie for a wednesday do 10k run with 2 k warm up, 3 k hard, 1 k break, 3 k hard and 1k cool down?

Thanks

Krusty_Clown

I don't think either of those are considered fartlek training. The first one is an interval session, the second one is more like a longer interval session (5 x 1k with 1k recovery).

Have a look on wikipedia. There's some basic info there.

average_runner

Thanks Krusty,

Still confused though as jsut saw this example:


Example 1: Long Distance Events (10k, 5k, 3k, Cycling)

• Warm up with a steady jog for 10 minutes
• Run hard, above race pace for 4-5 minutes
• Jog slowly for 1 minute
• Repeat 6-8 times
• Cool down at a steady pace for 10 minutes

So is this not like the one i put down for 10k except?


Thanks

emerald007

Our fartlek session involves a 2 mile loop. The pace varies between sections on the lap, with the steady pace at about 75% of max effort and picking it up for shorter sections on 85% effort. The steady pace sections are about 600m long, and the hard pace sections are about 400m. There is no stopping or recovery between the sections, its a continuous run. 3 laps is the standard thursday session, trying to keep each lap at the same time. (~12 min per lap for me).

meathcountysec

average_runner wrote: »

Trying to change my training around a bit and looking at speed work during week and long run at weekend.

So is this consider Fartlek training:

5x800m with 2 mins recover?

or

is 10k run with every second k at a fast pace?

This is a bit too structured to be fartlek training. The essence of fartlek is different paces and times randomly introduced into a steadier paced run.

Krusty_Clown

meathcountysec wrote: »

This is a bit too structured to be fartlek training. The essence of fartlek is different paces and times randomly introduced into a steadier paced run.

Exactly. It's really just a case of terminology (if it's structured and regular, it's typically called an interval; if it's unstructured and irregular it's called a fartlek). My own interpretation (may be wrong) is that it is intentionally unstructured, almost random, whereby you pick a point in the distance and build up to 80%-85% of effort until you reach that point, before continuing at your previous pace. It is the lack of structure and variance in pace that makes it a Fartlek session. Small article on the Cool running site.

macinalli

The fartlek that we do is quite informal, but there are "rules" that we follow. We typically start with a 2 mile warm up and have a person in charge for the session who keeps time, looks after the order etc. The running order can be decided in advance or just off the cuff on the day. When you're called on to set the pace, you run for between 1 and 3 minutes. A 1 minute run should be quite fast, a 3 min run should be a slower, hard grind, and in-between times should be something between the 2. When you call stop, there's 30 seconds of v slow running before we go again. If somebody has been dropped in the previous leg, then you jog slowly back to them (If you wait for him to catch up, he doesn't get the 30 seconds recovery). For the next leg, someone else in the group will be called to set the pace and it starts all over again. Our sessions typically have about 12 legs and should cover the full range of times. 30 seconds doesn't have to be the recovery time, but whatever you pick, be very strict about keeping to it! The last point is that fartlek on your own doesn't really work - you need a group, otherwise the pace will slacken. It's usually a fairly intense session, but also my favourite of the week. Enjoy!

average_runner

Thanks alot for the comments. Seems Fartlek is better for group training so will switch to interval training for a monday and tempo run for Wednesday.


Thanks

Krusty_Clown

macinalli wrote: »

The last point is that fartlek on your own doesn't really work - you need a group, otherwise the pace will slacken. It's usually a fairly intense session, but also my favourite of the week. Enjoy!

That sounds like a great session, but it also sounds like a club-based interpretation/implementation of a fartlek. The fartlek in it's purest form is the most ideal of sessions for an individual running by themselves. I mean how much more individual can you get than 'pick a tree in the distance and run really fast until you reach it'? Used to do it with my kids all the time when they were younger. Now it's all 'I don't give a crap who touches the tree first'.

Is it not really disheartening for the person who got dropped, to see everybody in the club jogging slowly back to them? I know it would make me work harder anyway!

TheRoadRunner

Krusty_Clown wrote: »

Is it not really disheartening for the person who got dropped, to see everybody in the club jogging slowly back to them? I know it would make me work harder anyway!

I've actually partook in this session (room22 UCD ). It's great, everybody knows their level so jogging back isn't disheartening at all. It keeps everybody involved in the session.

I've been dropped while doing this session after 6-7 reps and it's great to start the next rep with the rest of the group. Another thing that is beneficial is for slower guys to cut corners while lads who are feeling good should take wide corners and zig zag. You are right though it is a club interpretation of fartlek but it still a valid form IMO. The times don't have to be set in stone more than 1 minute but less than 3 so you can in theory pick a point and run towards it.

macinalli

Krusty_Clown wrote: »

That sounds like a great session, but it also sounds like a club-based interpretation/implementation of a fartlek.

Is it not really disheartening for the person who got dropped, to see everybody in the club jogging slowly back to them? I know it would make me work harder anyway!

The guys that I run with all have years of experience doing this (I'm a newbie!) - in effect it's their version based on what's worked/not worked for them over the years.

For the person who gets dropped, it's just a way of keeping them in the session. We'll often go around football pitches etc and if someone is struggling then they can cut corners so as not to be left behind. Sometimes the faster people will loop towards the centre of the pitch (making it longer for themselves) so that they can push harder without blowing the rest of us away. Sometimes though there are no corners to cut and people can fall off the back. Whats often done then is call on that person to set the pace for the next leg of the session. Pride/adrenalin kicks in and can be enough to get that person out of that tough spot and into their stride again.

macinalli

TheRoadRunner wrote: »

I've actually partook in this session (room22 UCD )

That's the one! The rules obviously haven't changed much if you can recognise it from them

Krusty_Clown

macinalli wrote: »

That's the one! The rules obviously haven't changed much if you can recognise it from them

Ahh I see.. Very random.

TheRoadRunner

Krusty_Clown wrote: »

Ahh I see.. Very random.

randomness with defined boundaries of 1 and 3 minutes . I'm off to do some non-random fartlek now myself

macinalli

Krusty_Clown wrote: »

Ahh I see.. Very random.

And with a strict 30 sec recovery. And can only be done on Wednesdays. Other than that it's completely random;)

Jnealon

Has to be random and depending on how you feel will dictate how many dashes you do.
I see a telecom pole and I run for it, some poles are further away than others, sometimes I wouldn't even bother wearing a watch for these sessions