AI Overview
A 3-minute/2-minute fartlek run is a type of speed play workout where you alternate between running hard for 3 minutes and then jogging or running at a slower, easy pace for 2 minutes. This pattern is repeated, allowing you to build both speed and endurance.
Here's a breakdown:
3 minutes hard:
This interval should be run at a pace that feels challenging but sustainable, perhaps around 80-85% of your maximum effort.
2 minutes easy:
Recover with a slower pace, focusing on catching your breath and preparing for the next hard interval.
Repeat:
Continue alternating between the 3-minute hard intervals and 2-minute easy intervals for a set duration or number of repetitions.
Tips for your fartlek run:
Warm-up: Start with a 10-15 minute easy jog to prepare your muscles.
Cool-down: Finish with a 5-10 minute easy jog and some light stretching.
Listen to your body: Adjust the intensity or duration of the intervals based on how you feel. You can also adjust the recovery time if needed.
Focus on feel: Fartleks are about running by feel, so pay attention to your body and adjust your pace accordingly.
Mental aspect: Fartleks can be mentally challenging, so focus on pushing yourself through the hard intervals and finding a rhythm.
Benefits of fartlek training:
Improved speed and endurance:
Alternating between hard and easy running helps you develop both speed and the ability to sustain that speed for longer periods, according to Runners Connect.
Enhanced mental toughness:
Fartleks can be mentally challenging, helping you build mental strength and resilience.
Increased body awareness:
Running by feel during fartleks helps you develop a better understanding of your body's response to different intensities, says Runners World.
Fun and flexible:
Fartleks are a great way to add variety to your training and make running more enjoyable.