Fartlek & Strides Intro

Workout - Fartlek & Strides Intro

• 10min @ 6'00''/km
• 4 lots of:
  • 20s @ 3'30''/km
  • 1min rest
• 5 lots of:
  • 2min @ 4'45''/km
  • 1min rest
• 10min @ 6'15''/km

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Intro: This covers Terms All Runners Should Know | Fartlek, VO2 Max, Yasso 800s Explained from The Running Channel, a solid resource worth your time. Here are the key concepts so you can put them to work today. Watch the full video for the complete picture.

Key points:

• Intervals: set distance or time (e.g., 2-minute fast run) followed by recovery (e.g., 1-minute jog). Often called “reps.”
• Splits: time for each segment of a run. Useful for tracking negative splits (second half faster) or even splits (same pace).
• Fartlek (Swedish “speed play”): a steady run with random bursts of speed, by time, distance, or landmarks.
• VO2 Max: max oxygen uptake. Typical values 30-60 ml/kg/min for most, 80-90 for elite. Labs measure it; watches give rough estimates.
• Pronation (over-, under-, normal) affects shoe choice and injury risk.
• Yasso 800s: 10 x 800 m repeats at a target total time (e.g., 2 min 40 sec) was once used as a marathon predictor, but it’s not reliable for race pacing.
• Progressive runs: gradually increase pace every 10 min or each mile/kilometer.
• Strides: 20-second fast bursts used for warm-up or mid-run.
• Foot strike varies (heel, mid-foot, fore-foot). Mid-foot is generally considered efficient.

Workout example:

Warm‑up: 10‑minute easy jog

Main Set – Fartlek / Interval Mix (5 × 2‑min fast + 1‑min jog):
  • Run 2 minutes at a hard‑effort pace (≈ 85‑90% of max effort). 
  • Recover 1 minute easy jog or walk.
  • Repeat 5 times.

Cool‑down: 5‑minute easy jog

Tip: adjust the fast pace to match your recent race pace (e.g., 5K pace) and keep recovery easy.

Closing note: try these terms and the fartlek interval on your next run. Adjust the paces in the Pacing app to match your current fitness.

References

• Terms All Runners Should Know | Fartlek, VO2 Max, Yasso 800s Explained - YouTube (YouTube Video)