CIRCUIT TRAINING

FARTLEK TRAINING

STRENGTH TRAINING

METHODS OF TRAINING

CONTINUOUS

TRAINING

INTERVAL TRAINING

FARTLEK is a SWEDISH word meaning SPEEDPLAY. 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.

This form of running gives an athlete a lot of training over far GREATER than their COMPETITIVE distance.

10-15 minutes jogging or easy running 1 mile run at a steady pace 5 minute rapid walk 10 minute jog with 5 sprints interspersed each over a distance of 75-100 metres Hard uphill run for 150-200 metres Jog 1 mile with frequent 5-10 metre bursts 10 minute rapid walk 1-5 sprints over a distance of 150 metres

The distance between the cones tells you how much work / effort you need to put into that section.

Why?

Fartlek Training
Example:

1) Sprint

2) Jog

3) Sprint

4) Jog

You can run, row, swim or cycle. You can use it to improve either your aerobic fitness (stamina), anaerobic fitness (speed) or a mixture of the two.

Fartlek Training The Advantages

Fartlek training is a good way of training for games players, since it involves many changes of speed. It can be easily adapted to suit an individual or sport. The changes in pace make each session more interesting.

Fartlek Training The Disadvantages

It can be difficult to see how hard the person is training. It needs the person to be motivated, as it is easy to skip the harder parts.

Try to develop your own Fartlek training session to improve Aerobic Fitness and another one to improve Anaerobic fitness.