You may want to read
A sample interval cardio workout before continuing.
Fartlek training is similar to interval training however, the work-rest intervals are not measured as you read in the above article.
“Fartlek training was developed in 1937 by Swedish coach Gosta Holmer (1891–1983) and has been adopted by many physiologists since. It was designed for the downtrodden Swedish cross country running teams that had been thrashed throughout the 1920s…” wikipedia
Work-rest intervals and intensity in Fartlek training are usually determined by how you feel. (Read How hard are you exercising? and High Intensity, super slow training.
One reason to work the Fartlek method is to keep boredom at bay; however, we now know that our body’s burn calories more efficiently when they are made to pick up speed after slowing down.
Fartlek training sessions can increase your speed and endurance if you are a runner. Many of us reach plateaus, i.e. we can’t go any faster or farther. Using Fartlek training will help you with these plateaus.
Any level exerciser can use this way of training. If you are new to cardio-vascular work put more space between the hills, for example, if you are on a treadmill. If you have been exercising for a while, look for the programs on the machine that gives you short distances between the peaks.
This is not the kind of workout that has to be done every time you get on a treadmill or an elliptical. Try it once in a while and see how you like it and you will probably see some benefits. From there go to once a week and then twice a week.
If you are walking or running outside, you would find a route that gives you one hill. When you hit that hill pick up speed for a short time and then increase how long you can keep up that speed. If you are on a flat surface, walk very fast as you pass a few houses, and then slow down. You will see the weight melt off.
For sure one of its most useful applications is in running so Fartlek training should be part of your training if you are gearing up for a marathon. Warm up for 10 to 20 minutes and then you will vary your pace significantly every five or 10 minutes.
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