4 examples of fartlek training: pyramid, free, semi-codified, codified

 Example of fartlek training: pyramid, free, semi-codified, codified

A flexible and progressive training method to gain endurance, better understand your sensations and break the monotony, are you interested?

Fartlek, which translates to “speed game” is a way of training that can be seen as an alternative to the track. With the fartlek, you simply run outdoors, if possible in a varied environment (climbs / descents, turns, etc.) and you change gears regularly to alternate the anaerobic and aerobic phases.

Of course, this is only a definition here, to be as general as possible, but the fartlek can adapt. The most important thing is to remember that this is a type of training without constraints (but you are free to add more) where you use the terrain and its sensations to learn to manage your running gait. No stopwatch, no watch, we use the feelings. Clearly, we trust our brain. So it's a different training. However, that does not mean that one has to do anything. You must therefore respect a few limits while learning to trust your body.

Summary: Fartlek training example : pyramid, free, semi-codified, codified 

1. What is the point of fartlek?
2. Is fartlek only possible without a watch? What if I want to time myself?
3. Train in fartlek:

What is the point of fartlek?

First of all, fartlek is a way to vary your training. Forget your watch, forget your training log or your app, even forget your MAS and the stopwatch. For your first fartlek sessions, focus on the essential: your sensations.
Who says variation of training says motivation, it is an excellent way to rediscover the pleasure of running after several more classic workouts. In addition, you will see some scenery because the fartlek is particularly interesting if you do it in nature and not on a track.
Then, you will work on your change of pace by alternating sprints and slow runs, which will increase your overall endurance level and will make your muscles work harder, making them stronger.
The fartlek generally burns more calories than a constant speed training for the same duration.
Finally, if you are running on rough terrain, running downhill and uphill will work your muscles and balance differently, making you more complete.
In summary, the fartlek is above all a way to get closer to its sensations, to find the very essence of the race, with its playful aspect and what it gives you, while being able to benefit if you are lucky with a frame. natural pleasant.

However, the fartlek also has flaws. It is more difficult to train and progress to feeling. If you follow a training plan it will be difficult for you to bet on fartlek to progress. However, well used the fartlek has many virtues, in particular the knowledge of oneself and its feelings.

Is fartlek only possible without a watch? What if I want to time myself?

Of course, there's nothing stopping you from scaling your fartlek a bit, if you feel like it. This is known as the semi-codified and codified fartleks. In the first case, you will only define the effort times in advance and you will try to respect them during your race. And in the second case (codified fartlek), you will ultimately define everything upstream as you would with your classic training . The difference with traditional training will therefore be on the place of your race and the fact of varying your pace.

To summarize there are three types of fartlek session:

 

• free fartlek: the runner's appreciation changes to sensations and therefore leads the pace of the exercise. When to use free fartlek? It may be interesting to use this method when you start or when you resume training after a cut (post confinement for example).
• Semi-codified fartlek   : unlike free fartlek in this type of exercise, the effort and recovery times are defined in advance. On the other hand, the intensity of the effort is judged by the feeling. When to use semi-coded fartlek? It seems interesting to use this type of exercise for general preparation for your season.
• Codified fartlek: in the logical continuation of the semi-codified fartlek, the codified fartlek calibrates the entire exercise: the effort and recovery times, the intensity (work at pace or in zone). When to use codified fartlek? You can definitely use this type of session for a specific preparation.
  

Train in fartlek:

Our training advice in semi-coded / coded fartlek:

We recommend a well-defined course to avoid making mistakes during your training. What is a well-defined course? A loop for example, with a distance of 1km or 2km. You have to imagine and visualize in this loop some waypoints that mark the change of rhythm. It is thanks to this well-defined course that you will be able to perform your exercise correctly.

A warm-up is necessary as always to prepare your body. You can start in zone 1 or zone 2 (fundamental endurance) as you wish. Finally some educational will not hurt you 😉

Finally, you just have to define your fartlek rhythm for this loop (feeling in semi-codified). A rhythm that you can set in time or distance as you wish. The advantage of distance is that it frees you from your watch during the effort.

First, determine a% of your MAS to calibrate your intensity.
fundamental endurance: 65 to 75% FCM or 65% VMA - 70% VMA
active endurance: 70 to 80% FCM or 75% VMA - 80% VMA
resistance: 80 to 90% FCM or 80% VMA - 85% VMA
high resistance: 90% 100% FCM or 90% VMA - 110% VMA


PS: these% may vary, they are provided for information only.

Semi-codified fartlek training:

Example 1 semi-coded fartlek training:

30 seconds faster / slower 30 seconds
1mn fast / slow 1mn
1mn30mn fast / slow 1mn30
2mn fast / slow 2mn
1mn30 fast / slow 1mn30
1mn fast / slow 1 minute
30 seconds faster / slower 30 seconds

 
Example 2 semi-codified fartlek training:

30seconds
fast / 20seconds slow
1mn fast / 40seconds slow 1mn30mn fast / 1mn slow 2mn fast / 1mn20 slow 1mn30 fast /
1mn slow
1mn
fast / 40seconds slow 30seconds
fast / 20 seconds slow


Codified fartlek training:

Example 1 codified fartlek training:


30 seconds faster / slower 30 seconds
1mn fast / slow 1mn
1mn30mn fast / slow 1mn30
2mn fast / slow 2mn
1mn30 fast / slow 1mn30
1mn fast / slow 1 minute
30 seconds faster / slower 30 seconds


Example 2 codified fartlek training:

30seconds
fast / 20seconds slow
1mn fast / 40seconds slow 1mn30mn fast / 1mn slow 2mn fast / 1mn20 slow 1mn30 fast /
1mn slow
1mn
fast / 40seconds slow 30seconds
fast / 20 seconds slow

Another example of fartlek can be that of a hill training:

 Here it is especially important to warm up to avoid injury.

20 seconds fast on the ascent / 20 seconds slow on the descent
It may be beneficial to repeat the exercise with several sets of repetitions. For example 3 sets of 5 repetitions with 3 minutes of recovery between each set.