As a triathlete in training, you’re probably used to structured, somewhat rigid interval training, whether you’re on the track, in the pool or mounted on your bike. But there is an alternative mode of triathlon training that you can undertake from time to time – and you won’t need your stopwatch.
Fartleks – or “speed play” in Swedish – is a fantastic way to condition your body to be more reactive, something which is especially important in a real race situation. Whilst some interval training techniques do work towards higher levels of endurance, the structured nature of this kind of approach dictates the speed, the intensity, the frequency and the duration of the triathlon training. OK – so it’s been proven to improve race fitness, but Fartleks shouldn’t be overlooked as an essential part of your training. In fact, they should feature prominently in your triathlon training schedule, and for good reason.
Fartleks could be described as almost anti-interval training – the basis of Fartlek training is that you run for as long as you want or need, and vary your pace in surges as when you feel like it. This means that you won’t get stuck running at one continuous pace – doing so will probably see you running at a slower pace overall. The extra strain on your aerobic system during this element of your triathlon training will become an invaluable tool or skill during critical points of a race – whether you need to break away from the pack, inject some extra pace to catch or overtake your nearest rival. It helps you to cope with being taken out of your comfort zone when you least expect to.
Fartlek training should remain free and easy – the pace can vary between walking, jogging and sprinting, and the duration between each different pace can vary as much as you want. You needn’t have the same fartlek session anywhere in your triathlon training schedule – the key is to learn to be reactive. For instance, you could run flat out each time you see a marker, such as everytime you see a tree, a particular model of car, or a particular coloured front door. The next day, you could change the marker to help vary your session. Alternatively, you could always do a Fartlek session with over people – each could surge ahead 4-5 times when they choose, varying the pace and bringing in an element of real-life racing unpredictability. Try to opt for lower impact surfaces as part of your triathlon training, or even include them as part of your cycling or swimming training too.
Overall, regular but varied Fartlek training will help you to cope with sustained periods of high intensity, meaning that you’ll only improve as an endurance athlete.
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