By Dr. Shawn Thistle DC, DAc, CSCS, ART®


What is Fartlek Training?

Fartlek training is a combination of several types of training, and is generally associated with running (although it can be used for cycling and swimming as well). Fartlek run training involves easy running (~ 70% VO2 max) combined with either hill training or short, fast bursts of running (at ~ 85-90% VO2 max) for brief time periods (30-90 seconds for example). This basic format could be applied to cycling and swimming by simply combining long, slow distance training; pace-tempo training; and interval training.

A Fartlek workout challenges the systems of the body and may help reduce boredom and monotony that can hinder a normal long distance workout. This type of training is likely to increase VO2 max, increase the lactate threshold, and improve running economy and fuel utilization.

How is Fartlek training different than interval training?

Fartlek training is a little less structured that interval training in terms of time intervals and intensity. It may be more dependent on factors like running terrain (hill placement and spacing etc.), previous training, and strengths and weaknesses of the athlete. Some may need more work on hills, others may need to improve rate of recovery after an intense interval….everyone is different, and every Fartlek training session can be different!

DEFINITIONS:

1. VO2 max: maximal oxygen consumption that a person is capable of - used as an indicator of exercise intensity, and a person's fitness level (by comparing their VO2 to exercise intensity)
2. Pace-Tempo Training: endurance training performed at the pace/tempo at which the athlete normally competes (also called "race pace")- this type of training is usually interspersed with more, and less intense bouts of exercise for distance athletes
3. Slow Distance Training: exactly what it says, slower than race pace training done over long distances
4. Lactate Threshold: the point at which lactic acid begins to accumulate in muscle tissue, producing the "burning" sensation that most athletes know - this threshold can be increased with training, hence allowing the athlete to perform over larger distances, or at higher intensities

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