Workout Type: Fartlek
Posted: January 17, 2007
©roguerunning.com
Fartlek: This is a Swedish term for "speed play" & entails changing speeds & paces at random points in the run. These pace changes can be regulated or not & are designed to mix up your pacing clock.
Why? There are two reasons for this. First, by changing speeds at unexpected times you force your body to listen to YOUR directions, rather than vice versa. Secondly, you begin to get a better idea of your race or comfort pace. Your comfort pace is the pace that you will be comfortable holding for the duration of the 10K. We are trying to train your internal clock to run at YOUR effort.
The next question is: How? You will run as fast as you want for as long as you want & then rest & repeat. You should change up the speed & length on each fast section & you should change the amount of rest as well. This is a very free form workout that requires strength & discipline. Initially, many runners dislike fartlek workouts for that exact reason, but as they become more experienced with their ability to determine pace & effort they find the format fun & challenging.
Beginners will run/walk 10 min. out along the Hike & Bike Trail & come back to Auditorium Shores for a total run time of 20 min. The goal is to vary the pace & time of the running & recovery. Please listen to your body & remember that the faster you run the shorter its duration should be & the longer its recovery.
Intermediates will run 15 min. out along the Hike & Bike Trail & come back to Auditorium Shores for a total run time of 30 min. The goal is to vary the pace & time of the running & recovery. Please listen to your body & remember that the faster you run the shorter its duration should be & the longer its recovery.
Advanced will run 20 min. out along the Hike & Bike Trail & come back to Auditorium Shores for a total run time of 40 min. The goal is to vary the pace & time of the running & recovery. Please listen to your body & remember that the faster you run the shorter its duration should be & the longer its recovery.
