Fartlek
Fartlek, which means "speed play" in Swedish, is type of conditioning workout that puts stress mainly on the aerobic energy system due to the continuous nature of the exercise. The difference between this type of training and continuous training is that the intensity or speed of the exercise varies, meaning that aerobic and anaerobic systems can be put under stress.
Most fartlek sessions last a minimum of 45 minutes and can vary from aerobic walking to anaerobic sprinting.
Sample Fartlek Routine
Watson Fartlek
This is good training for 10k, 5k, 3k and cross country.
* 10 minutes warm up jog.
* Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times
* 10 minute cool down jog
Saltin Fartlek
This is good training for 1500m, 5k and 3k.
* 10 minutes warm up jog
* Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
* 10 minute cool down jog
Astrand Fartlek
This is good training for 800m.
* 10 minutes warm up jog
* Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 60 seconds, 120 seconds jog run.
* 10 minute cool down jog
Gerschler Fartlek
This is good training for getting fit quickly when combined with steady running.
* 10 minutes warm up jog
* Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30
* 10 minute cool down jog
Hill Fartlek
* 10 minutes warm up jog
* Select a 2 mile hilly course. Repeat 3 times - Run hard up all hills twice before moving to the next hill, jog run between hills
* 10 minute cool down jog
Whistle Fartlek
The coach, using a whistle, controls the session over a 1200m circumference grass area.
* 10 minutes warm up jog
* When the whistle is blown the athletes run hard until the whistle is blown again. Pyramid session of 4 minutes, 3 minutes, 2 minutes, 1 minutes, 2 minutes, 3 minutes, 4 minutes with a 60 second jog run recovery between each run
* 10 minute cool down jog
Source :http://www.brianmac.co.uk/fartlek.htm
Fitness benefits
One of the main reasons for the success of fartlek training is that it can be adapted to the needs of the individual. It develops aerobic and anaerobic capacities which are both used in running or MMA. To take this a step further, athletes can make the most of the flexibility of fartlek training by mimicking the activities which would take place during their sport.
Wednesday, February 11, 2009
Tuesday Night Run - Work (UBI) to Safra Tampines
I'm back.I've been running every day for the past 2 weeks. It was Tuesday, so it was time to run back home after work. Today was special as I was joined by my running buddy, who will be one of my team mates in the Sundown marathon this coming May. We started running at about 6:23pm from our workplace and we reached SAFRA Tampines at 6.58pm. 5.52km. Good Job Mr. Bolt! & good luck for the Valentine's day run this coming Sunday.
My Route (10/2/09) : Comfort Driving Centre (UBI) ->Eunos Technolink -> Enterise One Building -> Kaki Bukit industrial -> Kaki Bukit Prison -> Alkaff Mosque Kmpg Melayu -> Bedok Reservoir -> Temasek Polytechnic -> Tampines SAFRA.
Total Distance : 5.52Km
My Time: 33mins
Average Pace: 5.68 min/km
PowerSong: No it Isn't - +44
My Route (10/2/09) : Comfort Driving Centre (UBI) ->Eunos Technolink -> Enterise One Building -> Kaki Bukit industrial -> Kaki Bukit Prison -> Alkaff Mosque Kmpg Melayu -> Bedok Reservoir -> Temasek Polytechnic -> Tampines SAFRA.
Total Distance : 5.52Km
My Time: 33mins
Average Pace: 5.68 min/km
PowerSong: No it Isn't - +44
Saturday, February 7, 2009
Newton Active Run 09 - Race Expo
For collection of Race Kit - competitive runners only
Date: Saturday, 21 February 2009 and Sunday, 22 February 2009
Venue: Sengkang Community Club
Address: 2 Sengkang Square, #01-01 (Next to Sengkang MRT Station)
Time: 10am-8pm
Wednesday, February 4, 2009
Free Running Clinics - Tips on running and stuff
There will be a total of 3 clinics that will be running in conjunction with the SubUrban Run organised by NECDC and HiVelocity - but I think, even if you guys are not running the races, you still should attend it. It will be a very good educational seminar to attend.
1) Running: Benefits & Staying Injury-Free
Date: 22 Feb 09 (Sunday)
Time: 4pm - 6 pm
Location: Sengkang CC Auditorium
Registration limit: 150 pax
Speaker: Dr Jason Chia, Consultant Sports Physician, Changi Sports Medicine Centre & Singapore Sports Medicine Centre.
2) Running Preparation & Training Plans
Date: 1 Mar 09 (Sunday)
Time: 4pm - 6 pm
Location: Sengkang CC Auditorium
Registration limit: 150 pax
Speaker: Philip Tan, Strength & Conditioning Coach, Changi Sports Medicine Centre
3) Shoe Selection
Date: 8 Mar 09 (Sunday)
Time: 4pm - 6 pm
Location: Sengkang CC Auditorium
Registration limit: 150 pax
Speaker: Ms Jessie Phua, Podiatrist, Changi General Hospital
Register here : http://www.suburbanrun.com/
Date: 22 Feb 09 (Sunday)
Time: 4pm - 6 pm
Location: Sengkang CC Auditorium
Registration limit: 150 pax
Speaker: Dr Jason Chia, Consultant Sports Physician, Changi Sports Medicine Centre & Singapore Sports Medicine Centre.
2) Running Preparation & Training Plans
Date: 1 Mar 09 (Sunday)
Time: 4pm - 6 pm
Location: Sengkang CC Auditorium
Registration limit: 150 pax
Speaker: Philip Tan, Strength & Conditioning Coach, Changi Sports Medicine Centre
3) Shoe Selection
Date: 8 Mar 09 (Sunday)
Time: 4pm - 6 pm
Location: Sengkang CC Auditorium
Registration limit: 150 pax
Speaker: Ms Jessie Phua, Podiatrist, Changi General Hospital
Register here : http://www.suburbanrun.com/
Registered:The Suburban Run @ North East race 15/03/2009
This year, to celebrate my 23rd birthday I've decided to run the The Suburban Run (10km) with one of my best friends. I foresee it will be very memorable.
Race Event Details
Race Pack Collection
Register here: http://www.suburbanrun.com/
Race Event Details
Date: Sunday, 15 March 2009
Time: 8am to 12pm
Venue: Sengkang East
Running Route : http://www.suburbanrun.com/uploads/images/suburban_map.jpg
Located in the North-East Region of Singapore, the Start / Finish point and Race Carnival area will be held at Sengkang East Drive.
Category I will be running:
| Two-in-a-Team Category | Early Bird Till 31 Jan | Normal Fee |
| 10km Two-in-a-Team Run (10km x 2 persons) - Both Males - Both Females - Mixed | $42 | $48 |
Race Pack Collection
Date: 7 - 8 March 2009, Saturday & Sunday
Time: To be announced
Venue: Sengkang CC
Each participant will receive an Event Running Top worth $20.
All participants must collect their race pack containing essential race items at the Race Pack Collection.
Register here: http://www.suburbanrun.com/
Registered : Bedok Reservoir Park Valentine Run - 15 Feb 2009
So what will you be doing this Valentine's day ? Go out with you loved one or do what you love - spread the love. I've registered for the Bedok Reservoir Park Valentine Run - 15 Feb 2009 organise by the PA association (community club). I guess this is what single people do. They do what they like or love.
Date: 15/02/2009 (Sun)
Meeting Time: 7am
Route: 2 rounds around Bedok Reservoir Park (8.6km)
Meeting Venue: Bedok Reservoir Park Activity Mall
(near Blk 742)
Start and End Pt: Bedok Reservoir Park Activity Mall
(near Blk 742)
Registration Fee $5
3 Categories :
-
Leisure
-
Competitive
-
Couple
Race Pack collection on the 6/02/09
Register at : Kg Chai Chee CC ( bedok MRT near ansar Mosque)
Lesson learnt: Run with Front & Rear LED light - Save life
Just the other night, I was running one of my normal routes. The weather was almost perfect.It had just stopped raining.
I had tonnes of energy. My run started from Ubi at6:30pm and I was nearly at Tampines JC by 7:20pm. I was confident that I'd reach home by 7:40pm. Then... as I was crossing a zebra crossing while engrossed in my Power song, a white MPV sped towards me. Its a zebra crossing for crying out loud! Isn't a motorist suppose to give way to pedestrians? (Basic Theory epic fail I guess).
I jumped to the side of the road avoiding an accident. It was so freaking close. I could actually feel my hydration pack getting scraped by the car. I was panicking wildly but was pumped up with adrenaline, kinda felt like the movie "Cranked". The car E-break ed and horned like crazy as if it was my fault. I sprinted and when into some blocks. That was some crazy, life changing shit and also my very first near death experience.
Lesson learnt.
1) Even when you are obeying the road law by safe crossing some people may not actually give a crap about it.
2) Run with flashing lights so everyone can see. Thus there is no excuse for the driver to say " But I never saw him leh"
3) This sums up everything : http://www.youtube.com/watch?v=xjjsF5dRfaI
4) Pray & Run everyday as if its your last day. - cherish your love ones.
The route : Comfort Driving Centre (UBI) -> Enterise One Building -> Kaki Bukit Prison -> Alkaff Mosque -> Bedok Reservoir -> Temasek Polytechnic -> Ngee Ann Primary-> Tampines Interchange/ MRT -> Tampines Polyclinic -> Eastview Secondary -> Tampines JC -> DNF
Total Distance : 9.52Km
My Time: 0:56:24
Average Pace: 5.12 min/km
Calories Burn: 641
PowerSong: Hail To The Friends - Electrico
I had tonnes of energy. My run started from Ubi at6:30pm and I was nearly at Tampines JC by 7:20pm. I was confident that I'd reach home by 7:40pm. Then... as I was crossing a zebra crossing while engrossed in my Power song, a white MPV sped towards me. Its a zebra crossing for crying out loud! Isn't a motorist suppose to give way to pedestrians? (Basic Theory epic fail I guess).
I jumped to the side of the road avoiding an accident. It was so freaking close. I could actually feel my hydration pack getting scraped by the car. I was panicking wildly but was pumped up with adrenaline, kinda felt like the movie "Cranked". The car E-break ed and horned like crazy as if it was my fault. I sprinted and when into some blocks. That was some crazy, life changing shit and also my very first near death experience.
Lesson learnt.
1) Even when you are obeying the road law by safe crossing some people may not actually give a crap about it.
2) Run with flashing lights so everyone can see. Thus there is no excuse for the driver to say " But I never saw him leh"
3) This sums up everything : http://www.youtube.com/watch?v=xjjsF5dRfaI
4) Pray & Run everyday as if its your last day. - cherish your love ones.
The route : Comfort Driving Centre (UBI) -> Enterise One Building -> Kaki Bukit Prison -> Alkaff Mosque -> Bedok Reservoir -> Temasek Polytechnic -> Ngee Ann Primary-> Tampines Interchange/ MRT -> Tampines Polyclinic -> Eastview Secondary -> Tampines JC -> DNF
Total Distance : 9.52Km
My Time: 0:56:24
Average Pace: 5.12 min/km
Calories Burn: 641
PowerSong: Hail To The Friends - Electrico
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