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Fartlek
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"Speedplay" redirects here. For the bicycle pedal, see Speedplay (bicycle
pedal).

Fartlek, which means "speed play" in Swedish, is a training method that blends continuous
training with interval training.[1] The variable intensity and continuous nature of the
exercise places stress on both the aerobic and anaerobic systems. It differs from traditional
interval training in that it is unstructured; intensity and/or speed varies, as the athlete
wishes.[2][3] Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic
walking to anaerobic sprinting. Fartlek training is generally associated with running, but
can include almost any kind of exercise.
Contents
[hide]

1 Gsta Holmr
o

1.1 Fartlek sessions

2 See also

3 References

4 External links

Gsta Holmr[edit]

Swedish coach Gsta Holmr developed fartlek in 1937, and, since then, many
physiologists have adopted it. It was designed for the downtrodden Swedish cross country
running teams that had been beaten throughout the 1920s by Paavo Nurmi and the Finns.
Holmr's plan used a faster-than-race pace and concentrated on both speed and endurance
training.[4]

Fartlek sessions[edit]

This is the first session that was designed by Gsta Holmr for a cross country (multiterrain) runner.[citation needed] This is also an example of what a fartlek session might look like,
but fartlek sessions should be designed for an athlete's own event or sport, as well as
catering to their individual needs. Sessions should be at an intensity that causes the athlete
to work at 60% to 80% of his or her maximum heart rate. This should mean that the body
will not experience too much discomfort while exercising. An athlete should also include a
good warm up at the beginning of the session, and a cool down at the end of the session, to
improve performance, minimize post-workout muscle soreness, to decrease the chances of
injury and for other reasons.

Warm up: easy running for 5 to 10 minutes.

Steady, hard speed for 1.52.5 kilometres (0.931.55 mi); like a long
repetition.

Recovery: rapid walking for about 5 minutes.

Start of speed work: easy running interspersed with sprints of about 50

60 metres (160200 ft), repeated until a little tired.

Easy running with three or four "quick steps" now and then (simulating
suddenly speeding up to avoid being overtaken by another runner).

Full speed uphill for 175200 metres (574656 ft).

Fast pace for 1 minute.

The whole routine is then repeated until the total time prescribed on the
training schedule has elapsed.

See also[edit]

High-intensity interval training

Hypoventilation training

References[edit]
1.

Jump up ^ McArdle, William D.; Katch, Frank I.; Katch, Victor L.

(2009) [1981]. "Training for Anaerobic and Aerobic Power". Exercise
Physiology: Nutrition, Energy, and Human Performance (7th ed.).
Lippincott Williams & Wilkins. p. 483. ISBN 978-0-7817-9781-8. Retrieved
May 7, 2012.

2.

Jump up ^ Barker, Jill (29 March 2011). "Making the leap from
lazy jogging to real racing". Vancouver Sun. Archived from the original on
4 April 2011.

3.

Jump up ^ McDonald, Lyle (1998). The Ketogenic Diet: A

Complete Guide for the Dieter and Practitioner. p. 247. ISBN 978-09671456-0-0.

4.

Jump up ^ Schatzle, Jr., Joe (November 2002). "Finding Fartlek:

The history and how-to of speed play". Running Times Magazine.