Fartlek

As a fartlek (from Swedish: Fartlek, of fart = speed and lek = play ) is called a form of training in running, in which the movement speed during a steady run is repeatedly increased and decreased. In German the word is a Lehnübertragung, in many other languages ​​, it has been directly taken from Swedish. The idea of ​​driving game developed in 1930 by Swedish coach Gösta Holmér. It is still considered one of the most effective forms of training for the middle and long distance running. From this new form of training resulted in the successes of the former Scandinavian long distance runner. In the training practice mainly two variants with different variations have emerged.

Off road driving game

In this original form, the speed, and thus the load is varied in the field. Bergan slow, downhill more quickly or completely reversed, just as it was fun just the athletes. The average speed of training is similar to a normal endurance, not speed. The training is still more efficient, as it requires the body through the change of pace and more in other areas. One can in this original version, of course, more intense than a loose endurance exercise. A rather simple way is to make you completely oriented towards the own pace feeling the Ride game, while higher and variable but to choose the tempo or the pauses deliberately shorter. For this, a good feeling and a lot of training experience is necessary to find the right level for the desired stress. This variant is particularly efficient in the long training sessions as a burden in the area of ​​anaerobic threshold. The more intense the pace loads, the more importance is attached to the entry before and after the expiry of the travel game.

Programmed Ride game

Because of the slight feasibility suited the programmed ride game, also Polish (also Canadian ) called fartlek, better for heavy training and completely free variant. It is for the advanced skiers therefore usually the preferred form of training. When programmed ride game the terrain is not taken as a guide, but certain periods of time. This should not necessarily be the same length. So you can either pyramids of minutes walk sections (eg, 2-4-7-5-3-1, in between each 1-2 min easy trot ), the load mix different sections (eg, 1-4-2-3-5-1, trot break as needed) or different time periods alternated (eg, 1-2-1-2-1-2, trot pause of 1 minute ). Importantly, the time structure also comply "against" the terrain, uphill so as not to reduce the pace. The variation of the sections can be extended to short sprints and slow walking breaks. Most of the programmed version of the game drive in the training process is already the transition to interval training. It is significantly more demanding than the simple ride game and therefore well suited for advanced runners in preparation for the interval method. At this intensive type of driving game include thorough and goings necessarily so.

Benefits of training method

The adaptation of the game drive to the individual training process is the biggest advantage of driving game. The more specific is intended to serve a particular target training, the more accurately the pre-planned sequence can be adapted to the trainee. In contrast to the continuous method or a specially tailored runner interval training also athletes from team sports such as football, hockey, basketball or handball can benefit from the ride game, as it can address aerobic and anaerobic capacities depending on the orientation that are the major training bases in these sports. The fartlek can be applied in this case as a well-controlled by a coach or the athlete himself simulation of the respective sport.

Tactical components

Due to the flexibility, it is possible to introduce tactical items. Sudden tightening pace can be mapped well as a prolonged duration of exercise, or a sprint. Especially in groups of several runners diverse tactical variations are possible.

Psychological benefits

Because of the playful nature of the training trip game by many athletes, despite the intense stress possibilities is perceived as less demanding than interval training or intense endurance runs.

Disadvantages

Especially inexperienced athletes can be overwhelmed with the self-regulation of exercise intensity and measured on the training objectives, training both too hard and too little intense. Remedy the initial guidance by experienced athlete or coach.

• Athletics
• Training ( Sports )