Originally it was introduced by the Swedish trainer Gösta Holmer, it dealt with racing lines to different speeds, according to the individual feeling, on natural runs often with slopes and obstacles. It is a good way to prepare the competitions on all the distances, in fact, these games of acceleration and deceleration teach to the body to get used to the irregular rhythm of a competition. Without counting, besides, that the fartlek forces to work to a more elevated level of energy with consequent great consumption of calories and energetic waste.
How much "strong" and how much "easy run?"
We have immediately reached the classical question. In reality this typology of training is lent to notable interpretations, the factors change according to the intensity of the duration and of the specialty of the athlete. An useful indication to calibrate the line "strong" it is to depart from a middle rhythm of a 10.000, the middle rhythm of your best performance will be therefore the point of departure for the variation. Perfect, will you say , and "easy run ?" The rhythm of the recovery generally traces that some slow fund. If you stop you to reason, it comes simple to understand that the rhythm of the recovery can vary in terms of duration to exactly like as the strong one, but it never has to go down under the slow rhythm leading to always guarantee a frequency and an alternation of rhythms that always depart from the same base.
Tips on distance.
This is another classical question; a small example that should make all clear : if we are preparing a competition of 5 km, there will be useful to work on fartlek on 5-6 km, adding all the single variations. It will 6-7 km if we are preparing a competition around 10 km, 7-8 km for the half marathon, 8-10 km for the marathon.
Run 1 h with 15' of activation and 20’ warming up and after:
- 1' strong and 1' easy run , after 10' easy run + 10', 30" strong 1'30" easy run + cool down
- 6-8 times 3' strong 3' easy run + cool down
- 3 times (3' strong 1' easy run , 2' strong 1' easy run , 1' strong 1' easy run , 30" strong 30" easy run ) + cool down
FARTLEK, calories and carbohydrates.
The Fartlek brings calories that originate from the circulating glucose and from the muscular glicogen to a great consumption of calories; it is very important to start these types of workouts with full stores of muscle glycogen since these stores will likely be depleted by the end of the workout. Useful also branched aminoacids to delay muscle fatigue, therefore an energy bar with BCAA (Aminobar) is the ideal snack pre-training, 50-60 minutes before beginning the session.
Ended the session of training you must recover liquid lost, because even if we are in winter there is a water loss with perspiration and breath. Immediately following strong exercise the perfect recovery is a mix of carbohydrates and protein. You should aim to consume 100-300 calories from fruit juice and Whey protein isolated (Protein IsoWhey).
Fabio D’Annunzio Fidal coach
Doc. Annalisa Faè R&D ProAction