just got my plan, tonight is my first easy fartleks run, so I am so glad to see this info. I have to figure out how to do this on a treadmill, I've sort of maybe tried doing it a couple of times outside in the past ... But didn't have daylight to run outside today. So treadmill it is. Maybe i'll do recovery during a show and the speedy play during commercials? Any suggestions?
I do fartlek runs on my treadmill and it really is whatever you want it to be. I do sometimes run hard during the commercial breaks and recover during the "show" or sometimes I will alternate between a short hard effort followed by a long recovery and then a longer more sustained effort followed by another long recovery and go back and forth like that. There is no pressure on this workout, it really is what you want/need it to be for that day. Just relax and have fun with it!
My fartlek runs vary a lot, depending on how my body feels and my mood. Sometimes I use visual cues (run fast until the next white mailbox), sometimes audio cues ( I call these "iPod fartleks" -- fast for one song, recover for 2 songs), but usually body cues -- run fast until I feel like I want to slow down, then recover until I want to go fast again.
I didn't have many "fast" portions in my fartlek run yesterday. It was hot and I was on a hilly course. I pushed the effort a few times to increase my breathing / heart rate, but I bet when I look back at the data there wasn't much pace difference.
My fartleks end up like that sometimes too! Sometimes i am running the easy part much more than the fartlek part
Ditto! When I read the words, "Easy Fartlek," I believe it translates literally into "EASY speed PLAY." (Did I get that to work correctly?) In other words, any "speed" portions are only as fast and for only as long so that the overall workout still feels "easy" and "play[ful]."
I was tired today and my recovery indicator told me "train don't strain"....so my fartlek consisted of almost all easy running and 2 strides. Thanks for helping me realize this was ok
PRs: 5K- 28:16 (5/5/13) 10K- 1:00:13 (10/27/13) 4M- 41:43 (9/7/13) 15K- 1:34:25 (8/17/13) 10M- 1:57:23 (6/15/13) HM- 2:21:47 (10/12/13)
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