Fartleks??

[Davo123]

I'm doing the timed version of JuJu's plan.

Quick question - Can fartlek running be used for the short run?

[MarkyD Graduate10]

The short run is a recovery run, so simply as slow as you like. Run fartleks if you like, but of course intervals are a technique for improving your pace. As we’ve discussed before, try and avoid training for distance and pace at the same time.

[Davo123 60minGraduate]

Understood marky but does it matter if it’s 15 minutes (as the time plan) of intervals with no particular distance aimed for?

[roseabi in reply to Davo123]

Hi Davo!

You can absolutely try some fartleks during your short run, just be sure to allow enough time at the start and finish of your run to warm up and cool down.

So, after your warm up walk, jog for the first 5 minutes of the run, then for the next five minutes try alternating a slow jog with a speedier pace as you feel. Then finish off jogging for the final 5.

xxx

[Davo123 60minGraduate in reply to roseabi]

My treadmill has a built in Fartlek programme so was just going to run that after my 5 minute brisk walk warmup. Think it lasts for 15 (or maybe 20) minutes. Then do my 5 minute brisk walk warm down. Sound ok?

[roseabi in reply to Davo123]

Oh I see! OK, give that a try - and then come back here and tell me how it went! I am curious as to how a 'fartlek programme' actually works 😊

[roseabi in reply to roseabi]

NB I mentioned fartleks as a type of intervals training in my Magic Plan post last week:

healthunlocked.com/bridgeto...

[Davo123 60minGraduate in reply to roseabi]

Will do roseabi. Thanks 👍

[UpTheStanley Graduate10]

Yes, works really well in my opinion. But I like to run the quick sections of an interval run eyeballs out, which means the next few paces are at little more than walking pace until I recover enough to start jogging properly again. I doubt a pre-programmed treadmill routine would suit that approach ...... like Roseabi, I await your report with interest 😀👍

[Davo123 60minGraduate]

Well that was hard!!! 20 minutes with virtually a sprint (for me anyway) every 3rd minute. The recovery periods were basically a run (faster than a jog) for 2 minutes and to top it off an incline of 1.0 (not sure how steep that is). Unfortunately I was struggling so i had to override the later recovery periods slowing them down to a light jog but kept to the fast runs. I covered 3.7km (including the warm up/down). Anyway, at least I completed it but I think next week I’ll revert to the 2.5km in 15 minutes for the short run 🤣

[UpTheStanley Graduate10 in reply to Davo123]

A routine like that now and again can only be good for your overall progress. You’ve got to run faster to run faster 🙄 and this makes you run faster. So not every week, but well worth keeping in your repertoire 👍