Jesse Schwartzman teaches an advanced form of interval training

In a follow-up to Jesse’s previous lesson on interval training, here he takes the concept a step further.  Fartleck (“hee hee”) training is an advanced form of interval training that consists of cycles of slow, fast and very fast running paces.  Jesse suggests repeating the following 7-minute segment:

  • 4 minutes at a slow pace
  • 2 minutes at a fast pace
  • 1 minute at a very fast pace

The benefits to this form of exercise are that it develops both your aerobic and anaerobic systems.  Furthermore, it can be adapted by anyone at any endurance level.  Finally it helps break up the monotony of conventional jogging.

So once you stop laughing about the name of this exercise, get out there and put it into action!

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This entry was posted on Tuesday, May 11th, 2010 at 7:13 pm and is filed under Exercise.

  • Neil C

    Jesse says it's German and spelled Fartleck. I think if he checks, he'll find it's Swedish, spelled Fartlek, and means “speed play” in Swedish. http://en.wikipedia.org/wiki/Fartlek

  • jesseschwartzman

    You are dead on Neil. I was taught the routine from my Alma Mater's Running coach. He said it was German and I never checked. So let's give the Swedes their due and either way you say it or spell it the 4-2-1 interval is a great tool to run faster and more efficiently. I also want to add that the fartlek can be done as many times as you wish. I would advise 3 – 5 cycles lasting 21 – 35 minutes to make sure you can give an all out effort in each cycle.

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    The benefits to this form of exercise are that it develops both your aerobic and anaerobic systems.