{"id":91683,"date":"2023-10-05T11:18:04","date_gmt":"2023-10-05T09:18:04","guid":{"rendered":"https:\/\/42krunning.com\/fartlek-the-training-to-gain-endurance\/"},"modified":"2023-10-05T11:18:04","modified_gmt":"2023-10-05T09:18:04","slug":"fartlek-the-training-to-gain-endurance","status":"publish","type":"post","link":"https:\/\/42krunning.com\/en\/fartlek-the-training-to-gain-endurance\/","title":{"rendered":"Fartlek: the training to gain endurance"},"content":{"rendered":"

Fartlek<\/strong> is one of the terms that is part of the universal language of running. Fartlek is a Swedish word<\/strong> that means “speed play”<\/strong> and gives its name to the endurance training method<\/strong> developed by Swedish coaches G\u00f6sse Holmer and G\u00f6sta Olander in the 1930s. <\/p>\n

Almost a hundred years after its implementation, this training method is still widely used in athletics and also in grassroots running.<\/p>\n

In this article, we are going to analyze the benefits of fartlek, how to do it, and what it is for.<\/p>\n

Fartlek or variable continuous training<\/h2>\n

Endurance training methods can be grouped into two types: constant continuous training<\/strong> and variable continuous training (fartlek)<\/strong>. Continuous training is characterized by the absence of recovery pauses<\/strong>. <\/p>\n

\"Fartlek<\/a>
Athlete Jaume Albar\u00e1\u00f1ez during a training session.<\/figcaption><\/figure>\n

The constant continuous<\/strong> training serves to improve aerobic endurance<\/strong> and, in short, consists of covering a long distance (more than 30 minutes of continuous running) at a constant intensity, without changes in pace<\/strong> and without taking recovery pauses.<\/p>\n

The variable continuous or fartlek<\/strong> training, on the other hand, introduces changes in pace<\/strong> that can be forced by the terrain or by the runner’s speed. This ‘adaptability’ to changes in pace is why its creators named it “speed play” (fartlek). <\/p>\n

Fartlek is a highly effective and versatile training method used in running to improve<\/strong> endurance<\/strong>, speed<\/strong>, and aerobic capacity<\/strong>.<\/p>\n

This type of training combines intensity intervals with lower intensity recovery periods<\/strong>; depending on the level of the runner, recovery can be done by running or walking.<\/p>\n

It is a workout in which there are no recovery pauses; you don’t stop running and you alternate changes in pace (it can also be done using “WA-RU”, which is WAlking and RUnning; this option is most recommended for beginner runners or for runners returning after a long break due to injury, illness…), and it can also be done on varied terrain, which makes it a powerful tool for runners of all levels.<\/p>\n

Benefits of fartlek training<\/h3>\n

Let’s take a look at the benefits that the variable continuous or fartlek training method can provide.<\/p>\n