Fartlek and other: diversity cross country training

Fartlek This Scandinavian style is very entertaining — in fact, you play with speed, determining their pace and intervals during the run.

The essence of style is that you run with a different rhythm: faster, slower. When you run at a slow pace, then give your body an opportunity to recover from the previous load at a high pace. When training in the style of fartlek, you don't need pre — thought-out plan is to just focus on their own strength and the terrain: "in the rhythm make it go to that tree". That is why the running style of fartlek interesting on the street. To increase or decrease the load during such a workout, you can use the natural terrain, for example, descents and ascents. From a psychological point of view fartlek is perceived as a game and not as monotonous exercise.

In addition, fartek interesting group races. There may be alternation of the leader or use any group as papakura.

As a result, the fartlek enhances endurance and an increase in average running speed. Moreover, this style develops your mental flexibility during the workout and allows you to better understand the capabilities of your own body.



Tempo running Tempo running is running at an accelerated pace, which is usually used when the organism has become accustomed to the loads, for the further development of physical and physiological abilities. This run contributes to the revitalization of the entire body and not just the muscles involved in running.

Important point: you have to run at the limit of their possibilities. You need to choose a running pace that only slightly takes you beyond the boundaries of individual comfort zones. That is, your breathing should increase but you should not suffocate. If you can talk while Jogging, you are below the desired temp. If you can't talk at all and gasp for air with your mouth, your temp higher than necessary. It is important to choose your speed correctly, taking into account the impact of many factors such as wind strength, air temperature, your condition, the terrain you choose to run. Also, before you do the tempo workout warm-up jog, and after recovery, gradually moving to the step.

When the tempo run in the blood increases the content of glucose and non-esterified fatty acids, which contributes to the mobilization of not only carbohydrates, but also lipids — fat reserves. Thus, this type of running promotes weight loss.



Interval running Interval training is sprinting with maximum load, alternating with a light jog or step to recovery. At the same time the recovery interval can be equal or longer than high-speed. For example, 2 minutes you run with 80% speed and then 2-3 minutes is the recovery interval. The main objective is achieving your "red line", that is, the maximum possible rate (75 to 100%). The secret lies in the quality use the recovery time for a stronger and more intense breakthrough in high-speed mode. It will be difficult at first, but soon your body adapts to this kind of work.

The advantage of interval training is higher power consumption, which promotes weight loss, strengthen muscles, develop endurance, and to overcome the barrier potential of your body. Interval running allows to increase the load to get the desired effect with minimal time expenses. And besides, this run is unlikely to seem monotonous.published

Source: fitfixed.com