Fartlek

Fartlek is continuous running that mixes an easy pace with fast bursts or hills of varying length; its Swedish name means speed play.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 585.},^{2Hoffman, NSCA’s Guide to Program Design, p. 148.} The NSCA describes it as a blend of long slow distance, pace/tempo work and intervals.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 585.} A sample run combines easy running at about 70% of VO2 max with hills or short, fast bursts at about 85% to 90%.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 585.}

In the NSCA’s program design guide, sprint length varies during fartlek but stays the same throughout an interval training workout.^{2Hoffman, NSCA’s Guide to Program Design, p. 148.} The client alternates short sprints with jogging, adjusting recovery to the length of each sprint.^{2Hoffman, NSCA’s Guide to Program Design, p. 148.}

In practice

• Use fartlek to develop a sense of race pace, raise lactate threshold and help clients hold higher intensities longer, the aims listed in the NSCA’s program design guide.^{3Hoffman, NSCA’s Guide to Program Design, p. 159.}
• For clients bored by fixed intervals, fartlek may reduce the monotony of daily training while challenging all body systems.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 585.} The NSCA says it is likely to improve VO2 max, lactate threshold and running economy.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 585.}
• Fartlek also works on a bike or in the pool.^{1Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 585.} The program design guide gives a cycling example: sprint one city block, coast the next and repeat.^{3Hoffman, NSCA’s Guide to Program Design, p. 159.}
• For basketball conditioning, the guide says interval or fartlek drills better simulate a game’s changes because intensity and sprint length vary.^{4Hoffman, NSCA’s Guide to Program Design, p. 309.}