Operation Move

Online Running Coaching

You are here: Home / Archives for fartlek

fartlek

Podcast: Episode 6 – De-mystifying types of running training

· ·

Episode 6 (1)

Tempos, Fartleks, Intervals! And what about low heart rate and base training?

Today we are talking about types of training. It can be hard with all of the jargon out there.

Here is a guide we put together on running jargon that might help you out too. And we also talk a bit about Run Club, which you can find more about here.

We start with some basics about low heart rate training and base training and why they are different. And we get into some specifics of what is easy, what is tempo and how to tell if you are running intervals fast enough. Most people naturally drift towards the middle and run their easy too fast and their fast too slow, so it’s all about getting the most out of your training.

And the big thing we talk about is about why speedwork, really has nothing to do with speed and everything to do with developing aerobic capacity.

Head over to iTunes to listen (and subscribe!)

You can listen and download episodes in Itunes here.

Workout of the Week: Pyramid Fartlek

· · Leave a Comment

pyramid fartlek

Fartlek? What’s not to love? This isn’t a traditional fartlek in that it is structured, where a fartlek would ordinarily be very spontaneous. But for people like me who can’t handle spontaneity in their runs, this is a great one! It’s also great if you struggle with the constant pace of a tempo run because this will give you the same training benefit but it has built in recovery periods.

You run each interval (in minutes) fast and then you have a jogging recovery for 1 minute between each interval. So it would be:

2:00 Fast

1:00 Recovery

3:00 Fast

1:00 Recovery

4:00 Fast

1:00 Recovery

6:00 Fast

1:00 Recovery

4:00 Fast

1:00 Recovery

3:00 Fast

1:00 Recovery

2:00 Fast

1:00 Recovery

 

So it will take you a total of 31:00 to complete.

Ideally you want the fast intervals to be faster in the shorter intervals than they would be in the longer intervals – you are aiming for something that you are going to be able to sustain for the whole interview and have a jogging recovery, rather than a walking recovery. This can take awhile to adjust to and figure out what your pace should be.

If you are newer to running – you can use an interval like (2,3,4,3,2) until you build up your endurance a bit more.

Running coaching is available through our Far and Fast programs, or you can sign up for one of our custom plans.