Yancy Camp Workout 270
Fartlek, means “speed play” in Swedish. It is a training method that combines periods of slower pace running with faster pace running. You can use Fartlek training with other forms of aerobic trainins (rowing, cycyling, stairclimbing, jacob’s ladder, arc trainer, ski erg, etc.)
From Wikipedia:
Swedish coach Gösta Holmér developed fartlek in 1937. Since then, many physiologists have adopted it. It was designed for the downtrodden Swedish cross country running teams that had been beaten throughout the 1920s by Paavo Nurmi and the Finns. Holmér’s plan used a faster-than-race pace and concentrated on both speed and endurance training.
Fartlek Workout:
Run (trail, road, track, or treadmill) x 2min at low end aerobic training zone effort, run x 1min at tempo effort
Burpees x 1min at low end aerobic training zone effort, burpees x 30sec at high tempo effort.
Run (trail, road, track, or treadmill) x 2min at low end aerobic training zone effort, run x 1min at tempo effort
Row x 2min at low end aerobic training zone effort, row x 1min at strong tempo effort
This completes 1 round. Continue repeating for a total of 5 rounds.
*The running can be replaced by 15 or 30% incline treadmill training at the same effort listed above.
Finish w/15min run at low end aerobic training zone effort.
*Rows can be replaced with the following if you don’t have access to a rower:
Lightweight dumbbell deadlift (one in each hand) w/row at the top (dumbbells end up under the armpits at the top of the movement) x 2min at low end aerobic training zone effort, repeat x 1min at strong tempo effort.
*Aerobic training zone effort is appx 70-80% of max HR – stay around the 70-75% range for this one
*Tempo training zone is appx 80-90% of max HR – stay around 80-85% where it calls for tempo effort and stay around 85-90% where it calls for strong tempo effort.
Finisher:
10/100 for max reps (use lat pulldown machine if you’re unable to complete more than 3 10/100 reps. Select a lat pulldown weight that allows you to do 8+ reps)
Rest x 1min
Continue repeating for a total of 4 rounds.
