Yancy Camp Workout 282

Fartlek, which means “speed play” in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training is simply defined as periods of fast running intermixed with periods of slower running.

282 will contain various forms of fartleks and is a great way to introduce faster paced training in to our program as we start to creep out of off season.

Round 1:
Run x 8min at low end aerobic training zone effort
Run x 4min at tempo effort
Run x 7min at low end aerobic training zone effort
Run x 3min at tempo effort
Run x 6min at low end aerobic training zone effort
Run x 2min at tempo effort
Sandbell or sandbag burpees w/snatch and release at low end aerobic effort x 2min
Sandbell or sandbag burpees w/snatch and release at high tempo effort x 1min
10/100 for max reps
Repeat sandbell/sandbag 2min/1min
Bar hang w/hand release hip slaps x 20

Round 2:
Repeat 8/4, 7/3, 6/2 fartlek
Repeat exercises

This one can be easily scaled down by cutting out round 2 or completing both rounds and cutting a section out of the running portions (for example – starting at 7min/3min vs 8min/4min).

*Depending on what races you having coming up and which race locations you’re tagging as your A races, you may want to modify the running portions with 15% or higher incline, you can go back and forth with flat then incline, or you can replace all or some of the running with cycling, rowing, arc trainer, etc.
*Sandbell or sandbe burpees w/snatch explanation:
Do your burpee just as you would without a sandbag but as you’re preparing for the jump, you’ll grab the sandbell (that your chest just rested on during the down phase of the burpee), and during the jump you’ll snatch and release the sandbell. Once it hits the ground in front of you, you immediately do the next rep.
*Aerobic training zone effort is appx 70-80% of max HR (stay around 70-75% for low end portion of the fartlek)
*Tempo effort is appx 80-90% of max HR