Fartlek 2, 3, 4, 3, 2 w/ 2:30 easy 10K
As the 2nd week began, it was time to apply the techniques. And the first to go was Fartlek. I looked into several different blogs and checked out a few websites regarding Fartlek training, and the suggestion on How to Run a Fartlek Workout from the Runner’s Resource seemed easy to follow through.
One of the techniques many athletes and average runners alike utilize while training is Fartlek, which means “speed play” in Swedish.
Swedish coach Gösta Holmér developed Fartlek in 1937 and ever since, it was modified and revised to serve many different levels of athletes. However, the goal is the same. It is to improve speed and boost VDOT by varying the intensity to teach your body to recover quickly, no matter what level you’re at.
According to Wikipedia,
Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”
I specifically chose the 2, 3, 4, 3, 2 w/ 2:30 easy workout to give it a try. My first Fartlek was tried actually over 1 ½ months ago, but because I was not conditioned enough then, lack of enough base training, I don’t think it was as effective as it could’ve been.
6:49. Not bad, right?
Based on the time and pace that I am supposed to run at, considering VDOT 49.6 for my marathon time and pace, yes, it is not bad at all. But, the fact is that I only ran 6.2 miles tonight. Not the entire marathon distance. So, I will never know if this is good enough yet.
Hopefully, next 19 weeks will be a plenty of time for me to train enough so that I can reach my goal – 3:00:00. A pace of 6:51 at VDOT of 54.2. Yes, it is ambitious. Dream big.
For now, I keep calm and fartlek.
How is your training going so far? Are you incorporating Fartlek workouts in your base training? Are you running this year’s Boston Marathon? Have you seen the improvement adapting Fartlek?
Thanks for reading.