As a physical therapist and Certified Strength and Conditioning Specialist (CSCS), I often recommend Fartlek training to my clients who are looking to improve their endurance, cardiovascular fitness, and mental toughness. Fartlek, which is a Swedish word that means “speed play,” is a type of interval training that involves varying the intensity and speed of exercise during a single session.
During a Fartlek training session, the athlete runs at a comfortable pace for a period of time, and then increases the intensity by running faster for a period of time, before returning to the comfortable pace again. The duration and intensity of each phase of the training session can vary depending on the goals of the athlete. This type of training is commonly used in running, but can also be applied to other forms of exercise.
Research has shown that Fartlek training can improve endurance and cardiovascular fitness in athletes, as well as improve their ability to maintain high speeds for longer periods of time. For example, a randomized controlled trial published in the Scandinavian Journal of Medicine & Science in Sports found that speed endurance training, which included Fartlek training, led to significant improvements in physiological adaptations and performance in soccer players (Iaia & Bangsbo, 2010).
Another study published in Sports Medicine found that high-intensity interval training, which can include Fartlek training, can improve cardiovascular and metabolic function, as well as reduce body fat and improve athletic performance (Laursen & Jenkins, 2002).
Fartlek training can also be used to help athletes develop mental toughness and improve their ability to handle changes in pace during competition. By varying the intensity and speed of exercise, athletes can learn to push through the discomfort and maintain their focus and effort during challenging periods of a race or game.
It is important to note that the duration, distance, work period, rest period, and intensity of Fartlek training can be adjusted based on the individual’s fitness level and goals. For example, a beginner may start with shorter work periods and longer rest periods at a moderate intensity, while an advanced athlete may do longer work periods with shorter rest periods at a high or very high intensity.
Here is an example Fartlek training program from the National Strength and Conditioning Association’s Essentials of Strength Training and Conditioning:
Intensity: Very high
It is important to increase the intensity gradually over time and to include adequate rest and recovery. It is also recommended to consult with a qualified exercise professional or healthcare provider before starting a new exercise program.
In conclusion, Fartlek training is a type of interval training that can benefit athletes of all levels and sports. Research has shown that it can improve endurance, cardiovascular fitness, and athletic performance.
Sources:
Billat, L. V. (2001). Interval training for performance: a scientific and empirical practice. Special topics in sports medicine, 31-53.
Iaia, F. M., & Bangsbo, J. (2010). Speed endurance training is a powerful stimulus for physiological adaptations and performance improvements of athletes. Scandinavian journal of medicine & science in sports, 20(s2), 11-23.
Laursen, P. B., & Jenkins, D. G. (2002). The scientific basis for high-intensity interval training. Sports medicine, 32(1), 53-73.
National Strength and Conditioning Association. (2016). Fartlek training. In Essentials of strength training and conditioning (4th ed., p. 516). Human Kinetics.