Sabtu, 11 Mei 2013

Fartlek Training Sessions

Fartlek Training Sessions

These are shorter sessions made up of jogging, walking and some fast running. They offer a nice change of pace to continuous running and they can help improve aspects of endurance such as VO2max and anaerobic threshold. You don't need to know what those terms mean, I've just added links if you're interested.
Here is the format for our Fartlek sessions...
  • Warm Up with 5-10 minutes of light jogging
  • Run for 4 minutes, jog slowly for 1 minute. This one cycle
  • Repeat for the prescribed amount of time (see chart at bottom). A 20 minute session would consist of 4 cycles
  • On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 7 to 8 on the runs
  • Cool down for 5-10 minutes of light jogging

Cross Training Sessions
Cross training in this marathon training schedule is simply any form of exercise other than jogging or running. Walking is ok. Swimming or cycling is even better. If you have access to a gym, the cross trainer (or elliptical trainer) and the rowing machine are other good examples. If you don't have access to any equipment go for a brisk walk.
Here is the format for our Fartlek sessions...
  • Warm up: 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)
  • Time: 30 minutes
  • Intensity:Low-Moderate. On a scale of 1 to 10 (10 is a very fast run, 1 is a leisurely stroll) aim for a level 6 to 7
  • Cool Down: Finish with 5-10 minutes of light aerobic exercise (walking, swimming, cycling etc)

Rest Days
THE most important 2 days of the week! Your body adapts to the extra stress of training on these days - not on actual training days. Take it easy - you can even take the elevator instead of the stairs!