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    Fartlek For Runners

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    AbdulWahid
    This document describes four types of fartlek training sessions suitable for different running distances: Watson Fartlek for longer distances involves hard strides for 4 minutes with 1 minute recoveries repeated 8 times; Saltin Fartlek for 1500m-5k has hard strides for 3 minutes with 1 minute recoveries repeated 6 times; Astrand Fartlek for 800m includes maximum efforts for 75 and 60 seconds with longer recoveries repeated 3 times; and Gerschler Fartlek aims to improve fitness quickly by alternating 30 second hard efforts with decreasing recovery jogs over 3 repetitions. All sessions include 10 minute warmups and cool downs.

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    Fartlek For Runners

    Uploaded by

    AbdulWahid
    17 views1 page
    This document describes four types of fartlek training sessions suitable for different running distances: Watson Fartlek for longer distances involves hard strides for 4 minutes with 1 minute recoveries repeated 8 times; Saltin Fartlek for 1500m-5k has hard strides for 3 minutes with 1 minute recoveries repeated 6 times; Astrand Fartlek for 800m includes maximum efforts for 75 and 60 seconds with longer recoveries repeated 3 times; and Gerschler Fartlek aims to improve fitness quickly by alternating 30 second hard efforts with decreasing recovery jogs over 3 repetitions. All sessions include 10 minute warmups and cool downs.

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    Fartlek for Runners

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    This document describes four types of fartlek training sessions suitable for different running distances: Watson Fartlek for longer distances involves hard strides for 4 minutes with 1 minute recoveries repeated 8 times; Saltin Fartlek for 1500m-5k has hard strides for 3 minutes with 1 minute recoveries repeated 6 times; Astrand Fartlek for 800m includes maximum efforts for 75 and 60 seconds with longer recoveries repeated 3 times; and Gerschler Fartlek aims to improve fitness quickly by alternating 30 second hard efforts with decreasing recovery jogs over 3 repetitions. All sessions include 10 minute warmups and cool downs.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    17 views1 page

    Fartlek For Runners

    Uploaded by

    AbdulWahid
    This document describes four types of fartlek training sessions suitable for different running distances: Watson Fartlek for longer distances involves hard strides for 4 minutes with 1 minute recoveries repeated 8 times; Saltin Fartlek for 1500m-5k has hard strides for 3 minutes with 1 minute recoveries repeated 6 times; Astrand Fartlek for 800m includes maximum efforts for 75 and 60 seconds with longer recoveries repeated 3 times; and Gerschler Fartlek aims to improve fitness quickly by alternating 30 second hard efforts with decreasing recovery jogs over 3 repetitions. All sessions include 10 minute warmups and cool downs.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
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    Fartlek for Runners

    Selection of fartlek sessions:


    Watson Fartlek
    Suitable for 10k, 5k, 3k and cross country.
    10 minutes warm up
    Stride hard for 4 minutes with 1 minute jog recovery - repeat 8
    times
    10 minute cool down
    Saltin Fartlek
    Suitable for 1500m, 5k and 3k.
    10 minutes warm up
    Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run
    recovery
    10 minute cool down
    Astrand Fartlek
    Suitable for 800m.
    10 minutes warm up
    Repeat 3 times - Maximum effort for 75 seconds, 150 seconds
    jog/run, maximum effort for 60 seconds, 120 seconds jog run
    10 minute cool down
    Gerschler Fartlek
    Suitable for getting fit quickly when combined with steady
    running.
    10 minutes warm up
    Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds.
    Repeat with 15 second decreases in recovery jog e.g. 30-90, 3075, 30-60, 30-45, 30-30, 30-15 and 30-15-30
    10 minute cool down

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