Secret Weapon: Long-Run Fartleks
Marathoners of the world take note: For almost a decade I have been implementing a type of fartlek which may seem rather innocuous; however, if implemented properly, this workout can be one of the most effective weapons against marathon "bad patches" and late-marathon dead legs.
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During your longest run of the week, throw in a simple 1-minute pick-up every 8 to 10 minutes. This surge should be assertive but only as quick as you can return to your normal pre-surge rhythm after you have done the 1-minute pick-up.
As you creep closer to your goal race, sprinkle in some longer pick-ups in addition to the 1-minute surges. Four to six weeks out from your first big race, try a long run with pick-ups of 1:00 – 1:00 – 2:00 – 1:00 – 3:00 – 1:00 – 4:00 – 1:00 – 2:00 – 1:00 with 8 minutes between each pick-up over the last 1.5 hours of your long run. In the mid 1970s to 80s Greater Boston Track Club coach and legend Bill Squires utilized these long run engagements to great success with the likes of Bill Rodgers, Dick Beardsley and other top marathoners of that era.
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When to Utilize Fartlek Training
As you can see there are a thousand different variations of fartleks that can be implemented at any part of your training. I believe that anything that can be done on a track, from basic aerobic development to threshold stimulus to specific buffering sessions and power development, can be done in the context of a fartlek. While the workouts will (and should) change in the nature of their intensity and physiological focus as prime racing season gets closer, there is little that cannot be achieved on the parks and roads of the world.
How to Implement Fartleks
Getting started is easy, but be certain not to overdo a good thing. If you are new to fartlek training, I recommend a simple "light ladder" session during the base-building phase of 1:00 – 2:00 – 3:00 – 2:00 – 1:00 surges completed at a moderate 80 percent clip with equal time for recovery. As you gain fitness, these sessions can increase in volume as well as their specific physiological targets.
Should You Utilize Fartleks?
In a word, yes. There is no other type of training for endurance athletes that can blend all your physiological needs in virtually any setting. From effort-based true fartleks, which Holmer championed, to the more regimented fartleks seen more commonly today, fartlek training will not only make your race preparation more enjoyable, but it will also give you the tools for more effective racing.
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