Thursday, July 21, 2005
Fartlek & Nordic Walking / Running
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Readers of a more energetic disposition may find this short article interesting. I have just arrived home following an exilarating Nordic Walk / Run along my local beach front. Following the beautiful summer weather of last week in the South of England,the last few days have been disappointing, overcast and even a few spots of rain (typical English Summer!).
Anyway it was glorious sunshine again this afternoon and as I set out along the sea front with my trusty poles I had the urge to have a little run.
I decided to do some 'Fartlek' training combining Nordic Walking with Nordic Running. Strange word 'Fartlek' I know but it always gets a smile here in the UK - Well us Brits do have an interesting sense of humour sometimes.
So what is Fartlek ? Ok - Glad you asked. Simply Fartlek is a Swedish term meaning 'speed play'. It is a very informal, fun and effective way of adding some intensity to your training.
Note: You don't have to run with your poles but if you would like to have a try, see my tips in the next posting I make.
In a Fartlek session you vary your speed, typically a mix of fast pace, medium pace and slow pace (recovery). You simply mix these different paces up and you do each for as long as you like and as many time as you like. You can go by time or distance eg distance between trees, street lamps etc... Just make it up as you go along, that's how informal it is.
A Fartlek session may look something like this:
* Medium pace for 4 street lamps
* Fast pace for 2 street lamps
* Medium pace for 6 street lamps * Fast pace for 3 street lamps
* Slow pace (recovery) for 2 street lamps
* Fast pace for 2 street lamps
* Slow pace (recovery) for 3 street lamps
* Medium pace for 2 street lamps
* Fast pace for 2 street lamps * Slow pace (recovery) for4 street lamps
* etc etc etc.
Notice there is no pattern to a Fartlek session it is completely random - That's the beauty and fun of Fartlek. You can make it even more fun if you are Fartleking with a friend or two:
Lets say there are 3 of you. First number yourselves 1, 2 and 3. Ok, number 1 starts and says for example: "2 street lamps fast" and off you all go. As you come up to the 2nd street lamp person 2 choses what comes next eg "2 more street lamps fast", then it's number 3's turn who might say "4 street lamps slow (recovery)". You then start again with person 1... Get the idea?
Note: In my Fartlek session along the beach front, I simply alternated between fast Nordic Running and slow Nordic Walking (recovery) over a distance of about 2.5 miles. At the end of the session there is a great little hill leading up from the beach towards my home which gets pretty steep at the top and I love to lean in to it and 'take it on'.
Here is an example of a one hour Fartlek session which includes one 10 minute Fartlek:
* Warm up walk - 10 mins: Start slow and build up to less than medium pace.
* Mobilise and stretch your muscles 10 minutes
* Walk at medium pace for 10 minutes
* Fartlek session - 10 mins
* Cool down walk - 10 mins: Start at medium pace and reduce to slow
* Cool down Stretch - 10 mins
Here is how you could change this to a 90 minute session including 2 x 10 minute Fartleks:
* Warm up walk - 10 mins: Start slow and build up to less than a medium pace.
* Mobilise and stretch your muscles 10 minutes
* Walk at medium pace for 10 minutes
* Fartlek session - 10 mins
* Walk at medium pace for 10 minutes
* Fartlek session - 10 mins
* Walk at medium pace for 10 minutes
* Cool down walk - 10 mins: Start at medium pace and reduce to slow
* Cool down Stretch - 10 mins
Warning: Do not over do it ! Listen to your body (it normally knows best). If it is telling you to stop or slow down then please do so. It is your responsibility to get any medical permissions that may be approprite before you take part in this or any other exercise program. If in doubt consult your physician, he / she is the one who is medically qualified to give you best advice.
Readers of a more energetic disposition may find this short article interesting. I have just arrived home following an exilarating Nordic Walk / Run along my local beach front. Following the beautiful summer weather of last week in the South of England,the last few days have been disappointing, overcast and even a few spots of rain (typical English Summer!).
Anyway it was glorious sunshine again this afternoon and as I set out along the sea front with my trusty poles I had the urge to have a little run.
I decided to do some 'Fartlek' training combining Nordic Walking with Nordic Running. Strange word 'Fartlek' I know but it always gets a smile here in the UK - Well us Brits do have an interesting sense of humour sometimes.
So what is Fartlek ? Ok - Glad you asked. Simply Fartlek is a Swedish term meaning 'speed play'. It is a very informal, fun and effective way of adding some intensity to your training.
Note: You don't have to run with your poles but if you would like to have a try, see my tips in the next posting I make.
In a Fartlek session you vary your speed, typically a mix of fast pace, medium pace and slow pace (recovery). You simply mix these different paces up and you do each for as long as you like and as many time as you like. You can go by time or distance eg distance between trees, street lamps etc... Just make it up as you go along, that's how informal it is.
A Fartlek session may look something like this:
* Medium pace for 4 street lamps
* Fast pace for 2 street lamps
* Medium pace for 6 street lamps * Fast pace for 3 street lamps
* Slow pace (recovery) for 2 street lamps
* Fast pace for 2 street lamps
* Slow pace (recovery) for 3 street lamps
* Medium pace for 2 street lamps
* Fast pace for 2 street lamps * Slow pace (recovery) for4 street lamps
* etc etc etc.
Notice there is no pattern to a Fartlek session it is completely random - That's the beauty and fun of Fartlek. You can make it even more fun if you are Fartleking with a friend or two:
Lets say there are 3 of you. First number yourselves 1, 2 and 3. Ok, number 1 starts and says for example: "2 street lamps fast" and off you all go. As you come up to the 2nd street lamp person 2 choses what comes next eg "2 more street lamps fast", then it's number 3's turn who might say "4 street lamps slow (recovery)". You then start again with person 1... Get the idea?
Note: In my Fartlek session along the beach front, I simply alternated between fast Nordic Running and slow Nordic Walking (recovery) over a distance of about 2.5 miles. At the end of the session there is a great little hill leading up from the beach towards my home which gets pretty steep at the top and I love to lean in to it and 'take it on'.
Here is an example of a one hour Fartlek session which includes one 10 minute Fartlek:
* Warm up walk - 10 mins: Start slow and build up to less than medium pace.
* Mobilise and stretch your muscles 10 minutes
* Walk at medium pace for 10 minutes
* Fartlek session - 10 mins
* Cool down walk - 10 mins: Start at medium pace and reduce to slow
* Cool down Stretch - 10 mins
Here is how you could change this to a 90 minute session including 2 x 10 minute Fartleks:
* Warm up walk - 10 mins: Start slow and build up to less than a medium pace.
* Mobilise and stretch your muscles 10 minutes
* Walk at medium pace for 10 minutes
* Fartlek session - 10 mins
* Walk at medium pace for 10 minutes
* Fartlek session - 10 mins
* Walk at medium pace for 10 minutes
* Cool down walk - 10 mins: Start at medium pace and reduce to slow
* Cool down Stretch - 10 mins
Warning: Do not over do it ! Listen to your body (it normally knows best). If it is telling you to stop or slow down then please do so. It is your responsibility to get any medical permissions that may be approprite before you take part in this or any other exercise program. If in doubt consult your physician, he / she is the one who is medically qualified to give you best advice.
