If you're a somewhat competitive runner, then you may have heard about fartlek training before. However, before I explain precisely what a fartlek is, I need to describe some other types of aerobic programs first, because a fartlek is essentially a conglomeration of multiple training methods.
If you are interested in improving your running time (or even cycling or swimming time), then you need to mix up your regimen. What follows are five different types of aerobic training programs to help improve your speed.
Five effective training regimens, after the jump...
Long, Slow Distance Training This is done at about 80 per cent of your maximum heart rate (220 minus your age) and is a distance either equal to or greater than the distance you intend to race. This is typically characterized as "conversation" exercise, meaning that you can hold a conversation while running. I should also mention the "sing-talk" test: if you can talk while running at this pace, that's good, but if you can sing then you aren't working hard enough -- not to mention, singing while you run creeps people out.
Oh, and if you're running with me, don't talk either. I'm trying to listen to my iPod.
Long, slow distance training runs help improve cardiovascular function, energy production and using body fat as fuel.
Pace Training This is slightly higher than the intended race pace, but for a shorter duration. For instance, if you want to compete in a 10km race and would like to finish in 40 minutes, that's a pace of four minutes per kilometre. On a pace training day you would run about seven to eight kilometres total at a pace equal to or slightly faster than your intended race pace, meaning each kilometre would take four minutes or less. The shorter than race distance is intended to allow you to maintain a slightly faster than race pace.
The benefits of pace training include improving your overall running efficiency, increasing your threshold for handling the accumulation of lactic acid in the blood stream and developing a sense of 'race pace.'
Interval Training This hurts.
Days that you do interval training involve getting close to your maximum heart rate for three to five minutes and then slowing down and running at about half exertion for another three to five minutes. Do this ten times or until you throw up, whichever comes first.
Interval training improves your ability to transport and utilize oxygen, and that's a good thing. However, it needs to be used sparingly because of the physical stress it causes.
Repetition Training This hurts even more.
Repetition training involves giving it all you've got for 30 to 90 seconds. Because the intensity is so high, the work-to-rest ratio is approximately one to five; so don't do more than seven or eight rounds. It is important to note that, like interval training, this should be 'active rest,' meaning that during the rest period you do a slow jog.
The benefits of repetition training are enhancing your running efficiency and improving running speed. It also increases short-burst power production, which can come in handy when you need to pass people or for the final kick at the finish line. Or if a grizzly bear wanders onto the course and you need to make sure you're not the slowest runner around.
Unless there is an actual grizzly present, then repetition training should also be used sparingly because it's just as stressful as interval training.
And Now, the Fartlek I promised I would get to this.
I was hoping that fartlek was some guy's last name and we could all make fun of him, but it's really Swedish for 'speed play.' I guess we'll just have to settle for making fun of Sweden. We still need to get even for ABBA.
Anyway, a fartlek is essentially just a mixture of all or some of the above in the same exercise session. In other words, during one running session you could do some long, slow distance training, some intervals, some pace running and even some repetition training. The amount of each is up to you. Mix it up to your desire.
In addition to having the training benefits of all of the above, it can also be used to relieve the boredom of regular training.
A Sample Training Program If you're in serious training for an upcoming race and want to improve your time, here is a pretty hardcore example of a week-long training program to improve your time on race day:
• Monday: Long, slow distance run
• Tuesday: Interval training
• Wednesday: Pace training
• Thursday: Fartleks
• Friday: Long, slow distance run
• Saturday: Repetition training
• Sunday: Rest
It's important to note that you need to "taper" your efforts as you approach race day, meaning that in the last week before the race you want to ease back on your training, and taking two or three full rest days while at the same time loading up on unprocessed carbohydrates before the race is a good idea.
And if you're going to fartlek, make sure no one else is around.
No comments:
Post a Comment