If you are a tired running player with duplicate work or find a fun way to encourage speed and patience, Distance May be your missing link. Swedish for "Speed play"Farts also a How to train free Blend with structured and non-fast structures at your placing pace at your normal pace.
Whatever you train to be 5K or just want fresh methods in cardio, Fartlek Runs included flexibility with resultsMake them ideal for all levels.
Origin and thinking of Fartlek Training
How Fartlek was developed in the 1930s by Swedish coach Göstaholmér coach as a response to the performance of the plateau of the plateau. He created a mixed exercise with a state speed of running in outdoor environment. This makes it different from standardized monitors by promoting self-rhythm changes. Are more sensitive and playingAllow runners to speed or slow down on their feelings.
Key Features:
- Switch between the fast and slower parts
- Based on emotions or landscape (eg, sprint to lampost next)
- Do not stop or specific distance
- Great for joining the session all inform and treadmill
- Updated both erobic energy and anaerobic energy systems
Think of it's running with speed with excellent high speed for building both airy and anaerobic capacity.
Fartlek Training has stimulated operations
Fartlek training can activate both alloys (oxidation) and anaerobic (glycolytic-glycolytic and ATP) energy system. This pair of stimulus makes it helpful for sports that need frequent speed change, like kicks, basketball, or rugby.
Benefits of Fartlek Training includes:
- Rose VoisxaxHigh oxygen that your body can be used during exercise
- Update Lactate scopeAllow harder effort with less rush
- Update Running economy And Use fuel oil
- Psychological capacity for Pacing Spore Change
# 1: Patience and Speed
Education by Bashir & Hajam (2017) Encouraging great training has improved speed and patience to improve its strength - not just operation.
# 2: VOOMMAX and cardiovascular updates
According to Rouder & Dawees (2016), Fartlek Workouts showed the voilation level and the efficiency of Lung has been updated when using the volleyball and football
Top 3: Enhance muscle patience in competitive runners
Fartlek training is not only helpful for beginners - it's still a valuable tool for matching athletes Patience and patience.
The 2020 study is named Impact on muscle Patient Training Against Increases CountryPublish on ResearchInvestigate the effects of 6 weeks based on the Fartlek project 6 weeks on the trained cross athletes. The results showed Statistical update to have muscle patienceMeasured through remote effort and rehabilitation performance.
"The training of muscle enormously improved to their cross-transpace, enhance the ability to support high efforts over a long period of time." - International Science Magazine, Foods of Education and Physical Education, 2020 Connect with education
# 4: Create a specific condition of the competition
Race rarely occurred at the perfect time is especially in racing or events on the road. Fartlek mimics features of unpredictable competition, make it Good tools for teaching advancement and teaching recoveryEspecially for running runners 5K to 10K.
Fartlek further confirmation that Fartlek is more than just fun running - it is a How to train physical physical training For both runners and Elite find their pushing restrictions.
Example Wartlek Workouts (beginners to advance)
🟢 Beginner's start (patience
- Warm: 5-10 Min Jog
- Run 2 minutes at moderate pace
- Recover 2 Min Jog
- Run 3 minutes faster than pace
- Dark X3
- Cool down: 10 minutes walk / jog
💡 Use an eye outside the outer road: Sprint to the tree, jog to go on the next road, then repeat.
🔵 Moderate normality (mixed focus)
- Warm: 5-10 Min Jog
- 1 minute Sprint, 2 Min Jog (x4)
- 2 min tightly, 2 minutes jog (x2)
- 3 min Mine moderate, 1 minute jog
- Cool down: 10 minutes jog
🔴 Basic normal (speed / electric focus)
- Warm: 10 Min Jog
- 30s sprint / 30s jog (x5)
- 45S sprint / 45s jog (x3)
- 1 minute fixed / 1 minute jog (x2)
- Cool down: 10 minutes jog
📌 Train or Terrain-Based Fartlek
- Suppress each mountain
- See the path
- Run meditative effort in a flat surface in the area
Why the break period available at Fartlek Training
Fartlek training is often described as Free form Or No structureAllow athletes to Herself selects their pace and rest Based on how they feel. However, Restation period is also recommended to also recommend For many reasons:
- Physical recovery: Although you don't stop, slow down (active recovery) allows you to The heart rate of low-down, lactate to obviousAnd ATP to moreSo you can push for them again.
- Target different energy systems: Wartlek workouts may include "Holiday" Jogs to emphasize specific power systems:
- ATP-PC (Speed / Energy): 30-45S JGS between Sprints
- glycolytic (medium term): 1-2 mins jogs
- Respect (Patience): 60s Jogs after traveling anymore
- Overload and programs advanced: When the athlete athlete, the trainer may use an active remote distance to gradually increase the intensiveness and periods in the control method.
So, even Fartlek is Means to be flexibleHoliday auxiliary period Deliberately adjustment - Especially when used for specific goals.
Fartlek vs. Distance Training: What is the difference?
| Federal | Fartlek running | Interval training |
|---|---|---|
| Structure | Loose and intuitive | First set time or distance |
| Recovery | Based on the feeling | timed or measured |
| Equipment needed | Not | Often requires a clock or monitor |
| Psychology | Low pressure, more play | High discipline and precision |
Tips for most training of training
- 🏃♂️ Start with a short increase And strengthen the duties over the period
- 🎧 Use music or key points As time without a watch
- 📅 Add once a week Into your running program for a variety and effective
- 💬 Listen to your body-Fartlek is about trying, not perfection
Summary: How to be smart to train without stress
If you are looking for your training vibration, Fartlek Chase is a proven way to prove, low - lower to create speed, patience, and happiness. Support from scientists and adaptable to all strength, it is a perfect solution for freedom runs.
Remember, you do not need fancy tools or stopwatch shoes just your shoes, some curiosity, and willingness to play a pace.
Ether
- Bashir, S., & Hajam, B. (2017). The effects of training training and patience in physical students. International Research and Development Magazine5 (2), 142-145.
- Reuter, BH, & DAWes, JJ (2016). Program design and techniques for the training of ayra. In: Haff, GG, & Triplett, NT (EDS.), The essential of strength training and air conditioner (4 ed.). human kinetics.
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