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How to Increase Your Running Speed With Fartlek Training

When you want to increase your running speed, you need to do speed training. Fartlek is a wonderful way of speed training. Fartlek, Swedish for speed play, is a good introduction to faster running training sessions, as it gives you a lot of liberty in what you do and how fast you go. Want to do fartlek training? Then read this article and learn some more about this running workout.

A Quick Definition of Fartlek

When you do a fartlek training session everything is allowed. After a warm-up of about 5-10 minutes you have a training session of 20 – 60 minutes. The only rule to fartlek is that you vary your speed regularly. So you can do a bit of tempo running, run easy, then do some intervals, run easy again, do a few sprints, etc. It is important to know that every fartlek training session varies. You can choose to exercise at your own pace or incorporate specific goals into your exercises. A fartlek training session can be structured and pre=planned, but it is often more fun to just go with the spur of the moment. It instills a kind of responsibility in you though, as you have to know when to take a breather. On the other hand, you need to be honest to yourself and not slack down.

Some Advantages of Fartlek

There are some advantages to fartlek workouts. See below a short sample of advantages.

  • It is Fun

It can be real fun for you. No other running workout will allow you to have more fun than the fartlek. It’s basically all up to you how you want to maintain speeds or achieve some time goals, as long as you can keep it exciting and challenging. Fartleks are fun to do in that aspect.

  • Everyone Can Do It

Anybody can do fartlek. It is an excellent introduction to speed training for beginners. It is also great for more advanced runners who have just come out of a longer period of base building. Instead of having to comply to the rigour of structured speed sessions you can just go by feel and get back into faster running more easily.

  • Improves Endurance and Increases Your Running Speed

Due to its continuous nature, fartleks are perfect for athletes who like to participate in long distance running. Fartlek training sessions help you improve endurance, but due to running at different speeds these running sessions help your body improve its lactate threshold and oxygen delivery to the muscles which all contribute to increasing your running speed.

Fartlek workouts are, despite the playful nature, still speed running training sessions. They count as “hard” workouts and should be followed by a day of recovery running or rest. Also make sure that you start and end your fartlek session with easy running so that you properly warm-up and cool-down.

The fartlek can be an enrichment to your running program and will definitely help you increase your running speed. Try it today and see how it works for you!

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