Physical Education

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.