You're not joking about picking your playlist wisely. I was alternating between hard and easy paces by song once, and hit hard place when Sandstorm cane on. That was a long interval.
Thank you for this video, I have just started a 12 week 1/2 marathon training plan, and was not sure what I was supposed to be doing in tomorrow's fartlek, now I know!
I do this but with flat out sprints, 300m sprint, 300m jog. 5 min warm up and warm down. Its great fun feeling sick begging for it to end. The improvements in the overall running is worth it.
@Democrats are cunts maybe, but don't be here- first time I heard this name, don't tell me you didn't think huh at first hearing of this? Before everyone got all serious like I've gone after someone remember back and ask yourself honestly when you first came across this term,you didn't at least crack a stupid grin, however immature. Life's short & I like to laugh.
@phillip perkins sadder things than this. Like grown men taking offence to such irrelevance... laughter isn't always induced by high brow stimuli. Sometimes low hanging fruit has got to be had.
@phillip perkinsHaha you're a good sport & I plead guilty to all charges of acting a twit (in the name of fun of course). I know it's juvenile, but it is nice to have something to burst out laughing to immaturely every once in a while.
Just learned about this in your video, I have done something like this before but it was structured I guess a tempo interval. Will be nice to turn and burn when I feel its right. Thank you very informative.
thanks! i like these as a careful way to get some speed in if i want a second weekly workout but rather than using landmarks or music, just listening closely to what my body wants to do often ends up in these seemingly random intervals or progressions!
I live in Johannesburg South Africa , Which is just over 6000 feet above sea level, and the part of Johannesburg where i live is very very hilly , very little flats to do Fartlek running ,as well as cycling to get speed work..
ah yes indeed, so i was fartlekking earlier then..is this the same thing as interval training?..it sounds to be so..go fast for a bit, go slow for a bit, then fast, slow and so on, i did a 43 minute run of this earlier with more fast then slow mixed in and it felt great, really good workout, great speed work..
Your comment is a year old. I guess you already know the answer. Nonetheless, I will try and respond to your querry. A fartlek and an intervals session are slightly different. An intervals session is more structured. You will be doing set times/distance of hard effort and recovery. For instance, a typical interval workout might be 8 intervals of 1 minute sprinting and each sprint interval followed by a minute of recovery. Whereas, a fartlek session is less structured. The hard efforts will vary by intensity, time and distance. So will the recovery intervals. The beauty of fartlek is that you are bound by any set measurements. You are free to alter your pace as you go along the run. I hope this clears the concept for you.
Good video! will say that most beginners are not going to run for 40 minutes. I say do a warm up run 2-3 minutes; stretch do a speed interval to your comfort level, but make sure its at a pace that challenges you. For instance if you want to do a 7 or 8 minute mile pace try and run at a set distance for that pace. You can choose to jog to cool down but i normally walk. This is how i pass my PT test every year. I will agree just running a mile or two over and over is not going to help improve you time by much. Good video!
30-20-10 -jog 30secs -run 20secs - Max speed 10 seconds over 2 months Can give upto 12 minutes better performance on a half Marathon , a great Way of getting new runners upto 10 km over a ten week period of running once a week with a trainer , better in groups so there Can be a whistle on the watch , fartleg is the most fun Way of improving the performance its better in groups 🇩🇰
@john davis well. Great joke and All. Just to be a jerk its actually a shortening of two word. "leg" & "godt" which means Play well :) boring but true.
Who else agrees there should be a “GRN” Global Running Network, for specific videos aimed towards runners. It would make sense as they have EMTB, GMBN, GCN & GTN. Why not go for a GRN to top it off then runners can have their network of videos to go to to help with reviews, training tips, nutrition and Recovery strategy’s. Just an idea. 🙂
You mention a good baseline for the top end training is a 2:1 ratio of easy:effort. What’s an ideal ratio and duration/distance for the lower end casual effort sessions?
I’m going try this now, I’m training for ultra so deffo need to spice it up those long runs are very time consuming, I also feel like I’ll never hit my 35 min 10km ever again lol
i recently started training and i run 5k but i think i wasn't fast as i'd like to be and i'd like to have a faster pace. Is this going to help me? is it also going to help me run 10k?
@@alfredconqueror4422 i'm running 10km now and i have tried to run 21... The thing is that i need more speed. And i have to run a 5km faster first and then try to improve my 10km
Ohh i already done this but I don’t know that its called fartlek like when i run the first block is jog and the second block is sprint and then the third block is jogging again and i just stop doing that but I’ll do it again and try one block for easy jog and two blocks for sprinting to build my speed and get used to it and just add numbers when i feel i can doni
Using music..... I like it. Except if I did that, Slipknot May have me tuning an all out Sprint for 2hrs straight. 😂 Time to soften it up and stick with my favorite: Metallica. 😜
Great video, as always. You mentioned speeding up during the chorus of a song, and slowing down during the verses. What then is the difference is between Fartlek training and interval training?
Fartlek is a non-stop speeding for short bursts and slowing back down to recover. Intervals are focused on distance and fartlek on randomness, how you feel and time. Thus structure, that would be the biggest difference I see.
@@struong57 I would consider what you do then a fartlek. Intervals are more structured with an expectation of distance and pace, whereas a fartlek is based entirely on effort and time. For instance, if your interval pace is 6:00 per mile, you could do either 400/800/1k repeats on a track(which would be interval work at a specific pace for each), or do a structured fartlek of 3:00mins hard with 1 to 3 mins rest and the two workouts would be interchangeable. Structured because you set a specific time for the hard/speed part and jog/walk/easy part. The true fartlek is done by feel but is still shorter in terms of burst of speed/hard part unlike the interval that will be based on a set distance. Hence you could be doing 24yd/15yd/33yd/12.1yd sprints during a fartlek as you're not measuring distance but just speeding based on feel and slowing to a jog/walk even if new at it and doing it nonstop for 15 to 30min+.
We did these types of workouts regularly in high school. Ran a circle around the park and our coach would randomly blow the whistle for us to stop and start. Goal was to catch as many as possible for each "on" session. I did some at the gym, this morning. At it's always nice to break up any otherwise boring workout with some nice random speed work.
@Leone Lelen absolutely - although I'm no authority on this, I do it myself. I think treadmills are actually mentioned in the video around the 02:20 mark! 🙂
Hi how do you no your 5 k pace I can run 6 minutes when do 5 k as my quickest first mile then second third about 6 30? Also how do you no your marathon pace thanks
doing the Fartleks at marathon pace, and then picking it up to 5k pace, then back to marathon pace is too much. You need active recovery. You won't get that from marathon pace. You need to be at a "conversational pace", then pick it up to 5k pace, then back to conversational pace, but not too slow. I go over it in detail in my video, here: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-jnA5dcZ3Qig.html
