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 breakdown covers Terms All Runners Should Know | Fartlek, VO2 Max, Yasso 800s Explained from The Running Channel—a solid resource worth your time. We’ve distilled the key concepts so you can put them to work immediately. 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; can be used to track 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.
• Pronations (over‑, under‑, normal) affect shoe choice and injury risk.
• Yasso 800s: 10 × 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 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., 5‑K pace) and keep recovery easy.

Closing Note: Test these terms and the quick fartlek interval on your next run—adjust the paces in the Pacing app to match your current fitness. Have fun experimenting and watch your confidence grow! 🚀

References

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