Leukaemia and L...
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Liz's training tips - Fartlek

Leukaemia and L...
Posted by
20 Jul 2010

Hi Team!

It was really good to see so many of you and catch up at the Bupa 10,000.  I was really impressed with how well you’re all doing.  I thought this month you might like a suggested outline of how to improve your speed during a training session.

Fartlek (‘speed play') training is the best thing to do to improve your speed. This was developed in the 1930’s and combines continuous and interval training, it allows you to run whatever distance and speed you wish, varying the intensity and occasionally running at high intensity levels.

So, if you’re doing a 30-45 minute run introduce different speeds over different distances:

Start with a 10 min jog, followed by:

  • 30 seconds hard, 1 minute easy x 4
  • 2 minutes hard, 1 minute easy x 2
  • 4 minutes hard, 2 minutes easy
  • 2 minutes hard, 1 minute easy x 2
  • 30 seconds hard, 1 minute easy x 4

Then end with a 5 minute jog.

The fun thing is you can play around with the times and distances to make it varied and fun.

Enjoy!

Liz