3.2.9.4.Sample fartlek training sessions for different sports and events

Unit - 3

3.2.9.4.Sample fartlek training sessions for different sports and events

Example 1: Long Distance Events (10k, 5k, 3k, Cycling)
  • Warm up with a steady jog for 10 minutes
  • Run hard, above race pace for 4-5 minutes
  • Jog slowly for 1 minute
  • Repeat 6-8 times
  • Cool down at a steady pace for 10 minutes
Example 2: Middle Distance Events (1500m, 3k, 5k)
  • Warm up with a steady jog for 10 minutes
  • Run hard, above race pace for 3 minutes
  • Jog slowly for 1 minute
  • Repeat 6-8 times
  • Cool down at a steady pace for 10 minutes
Example 3: Astrand Fartlek (800m)
  • Warm up with a steady jog for 10 minutes
  • Run hard, above race pace for 75 seconds
  • Jog for 150 seconds
  • Run hard, above race pace for 60 seconds
  • Jog for 120 seconds
  • Repeat 3-4 times
  • Cool down at a steady pace for 10 minutes
Example 4: Mulit-Sprint Sports (Soccer, basketball tennis etc.)
  • Warm up with a steady jog for 10 minutes
  • Jog for 60 seconds
  • Run hard (3/4 pace) for 90 seconds
  • Jog for 45 seconds
  • Sprint for 10 seconds
  • Jog for 30 seconds
  • Run backwards for 30 seconds
  • Walk for 30 seconds
  • Run hard for 60 seconds
  • Repeat 3-4 times
  • Cool down at a steady pace for 10 minutes
Fartlek training is good in the early pre-season. Its an ideal session to re-introduce athletes to more demanding endurance work after the summer or winter layoff. One or two sessions per week combined with interval training is ample.
Last modified: Wednesday, 29 June 2011, 10:13 AM