How Fartlek, Tempo and Interval Workouts Differ

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Konstantin Ovchinnikov has already shared useful fitness tips with the readers of Lifehacker. This time, his guest post will talk about the differences between Fartlek, Tempo and Interval training, and the benefits of each. This article will be especially interesting for novice runners.

Recently, there was a simple to disgraceful, but at the same time very useful article for novice runners. One of the readers of the portal asked about the difference between fartlek, tempo and interval training. And this is what the experts of the publication answered.

Fartlek

Fartlek is not only fun to pronounce but also fun to run. Fartlek is Swedish for “speed play”. And the name here completely conveys the essence of the training.

Unlike tempo and interval training, fartlek does not have a clear plan: throughout its entire length, you alternate segments of medium and hard work with light recovery. After warming up, you start playing at speed, accelerating for a few seconds (until the next pillar or that tree yonder). These accelerations are followed by quiet recovery intervals. Fartlek is fun to run in company, constantly overtaking each other and arranging mini-competitions at each acceleration.

Running fartleks with friends, you get additional incentive while competing. Fartlek is best to run without paying attention to your watch or smartphone, without any plan, just doing different acceleration rates and durations.

The main advantages of Fartlek: a psychologically relaxed workout that improves body awareness, mental toughness and endurance.

Tempo workout

A tempo workout is like an Oreo cookie. Warming up and cooling down is the cookie itself, and running at or above the anaerobic threshold is a creamy filling.

The required level of effort begins after you leave your comfort zone, and you begin to hear your breathing, but you still do not gasp for air. If you can speak with ease, then you are not yet in the tempo running zone. If you cannot speak at all, then you are no longer in the tempo run zone.

During a tempo run, you can speak individual words. At the same time, you should not be guided by the pace as such, because it depends on many factors, for example, wind, air temperature, relief, the general condition of your body.

The main advantages of tempo training: raising your anaerobic threshold (which in turn helps you run faster with less effort). Concentration also improves and psychological stability increases. Competitions are simulated.

Interval training

Interval workouts are short, intense intervals alternating with equal or slightly longer periods of recovery running. For example, after warming up, you run for 2 minutes at maximum effort, then jog or walk for 2–3 minutes to restore breathing.

Unlike tempo workouts, in an interval workout, you run at your maximum strength, counting the seconds remaining until the end of the interval. These intervals are followed by light recovery sites.

The whole point of this training is about recovery, the segments of which should not be shortened or too fast. Observing this condition, you will be able to consistently run all the intervals and by the end of the workout you will be tired, but not squeezed out like a lemon. Your body adjusts to the stress and becomes stronger during recovery moments.

The benefits of interval training: running shape improves, endurance increases, you understand your body better, motivation increases and fat is actively burned.