Continuous & Fartlek Training

1. Continuous & Fartlek Training 14/10/2013 SHMD 139

2. Continuous Training • CONTINUOUStraining involves LONG, SLOW, DISTANCE exercise. • It is performed at a CONSTANT RATE WITHOUT REST. • Training at first should be at 60% of maximum heart rate, increasing to 75-80% of maximum heart rate (progression). • If performed correctly CONTINUOUS training improves CARDIOVASCULAR and MUSCULAR STAMINA.

3. Heart Rate during Continuous Training

4. Fartlek Training • Fartlek is a Swedish word meaning “speedplay”. • Training method that blends continuous training with interval training • In this form of training the INTENSITY and TYPE of exercise are varied. • This is done by changing the PACE, TERRAIN and STYLE of training. • The variable intensity and continuous nature of the exercise places stress on both the aerobic and anaerobic systems. • Fartlek training is generally associated with running, but can include almost any kind of exercise.

5. Fartlek Training Why?

6. Fartlek Training • Fartlek training differs from interval training: • Interval training involves specific timed or measured segments. • Fartlek sessions: • more unstructured. • Work-rest intervals are based on how the body feels. • You can experiment with changing pace. • More flexible and not as demanding as interval training. 

7. Fartlek Sessions • Should be designed for an athlete's own event/sport. • Be specific to their individual needs. • Frequency: 3-4 (beginner); 8-10 (advanced). • Intensity: 60% to 80% of maximum heart rate.  • Time: 45 min.

8. Beginner Session • Introduce short periods of slightly higher pace into your normal runs. • Maintain the faster pace for a short distance or time intervals, such as 200m or 30 seconds. • The intervals can vary throughout the workout, • Use landmarks such as streetlights or telephone poles to mark your segments.

9. Typical Program