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ACORALSEA's Photo ACORALSEA Posts: 4,214
10/25/12 8:42 A

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Fartleks are speed intervals, e.g.:

Warmup easy pace 5 mins
10X 30:30 means 30 secs fast 30 secs recovery repeat 10x
Cool down easy pace 5 mins

These are done over a relatively short period of time, once/ week for 4 or so weeks, or peppered throughout the speed training segment of your program.

The goal is to get your muscles used to bursts of speed during your workout. The fast pace is at your hardest level of effort, the recovery pace is slower enough to bring your heart rate down - but not completely down. Your warm up is to just get your body prepped, the cool down is to completely lower your heart rate to your easy level of effort.

Make sense?

If anyone has questions about speed work, remember I'm a RRCA Certified Running Coach and USATF National Masters runner (gold and silver Phidippides medal winner, as well) and am certainly willing and able to help de-mystify concepts for you.
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Alysia :)

"Life is like a banquet, and most poor suckers are starving to death." Auntie Mame

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HALINHALF's Photo HALINHALF SparkPoints: (9,132)
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10/22/12 11:55 P

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I just looked into that "fartleks" thing (honestly because the word was rather interesting), if anyone has tried Spark People's 5k running program, I've gotten faster using that training plan this summer. I'm guessing it's similar to the concept of fartleks.

Hal.
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ACORALSEA's Photo ACORALSEA Posts: 4,214
10/18/12 4:51 A

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Hello, LadyRino,

Congrats on your achievements and becoming more fit! The fitness is more important than the speed. :)

As a Certified Running Coach, and having trained marathoners/half marathoners since 2006, including an elite distance runner (he finished his first half marathon right behind Lance Armstrong), I love helping people progress on their path to greater fitness through distance running/walking. I started out fairly slow, myself, and am still slow relative to others among my running buddies (even though I'm a National Masters runner), and have been trained by an Olympian (not that I'm anywhere near that level of talent!!).

I also founded this team. ;)

Alysia :)

"Life is like a banquet, and most poor suckers are starving to death." Auntie Mame

SlowFatRunners
teams.sparkpeople.com/slowfatrunners
www.slowfatrunners.com
Coach, RRCA Certified
Head Coach/HM-USAFit-RR
USATF National Masters
USAT National Qualifier
ACSM
Austin Running Club
Galloway Training
Lifetime Fitness Tri Team
LTF Cycling Team
Founder: SlowFatRunners.com
Team Munkibut


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ACORALSEA's Photo ACORALSEA Posts: 4,214
10/18/12 4:40 A

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Hello, Liz, and welcome to our team!

It takes time to build a base of strength and endurance, then you can work on speed.

Are you doing hill workouts?

Are you doing any speed intervals/fartleks?

Hill workouts help build the strength and endurance; speed intervals train your legs by incorporating bursts of hard effort between equal segments of recovery.

The Galloway run/walk method can also help you build speed injury-free.

Also, are you training with a heart rate monitor? Do you know what your effort levels are? Do you know whether you're burning fat efficiently, or blowing all your carbs immediately?

Faster foot turnover will also help you speed up while staying injury-free.

Just be consistent in your training, train smart, and you'll start improving your pace.

Have fun on your 5K!
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Alysia :)

"Life is like a banquet, and most poor suckers are starving to death." Auntie Mame

SlowFatRunners
teams.sparkpeople.com/slowfatrunners
www.slowfatrunners.com
Coach, RRCA Certified
Head Coach/HM-USAFit-RR
USATF National Masters
USAT National Qualifier
ACSM
Austin Running Club
Galloway Training
Lifetime Fitness Tri Team
LTF Cycling Team
Founder: SlowFatRunners.com
Team Munkibut


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BUFFALOKAY's Photo BUFFALOKAY Posts: 4,426
10/16/12 9:33 A

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Liz - First of all, congratulations on making the decision to commit to running.

Shoes that fit properly and give you the kind of support you need are a must. Many runners wear shoes that are actually too small for running. Getting fit at a running store is your best bet, even if you don't buy any shoes there because you can get them cheaper somewhere else.

Also, socks can make the difference between blisters and no blisters!. I love Thorlos for colder weather and Feetures for warmer weather. They are definitely worth the extra cost. Haven't gotten any blisters with either. Last year, I completed an 8K with a blister on one of my arches. Not fun at all.

As you progress with your training, you will find the combination that works for you. When I first started, I used the run/walk method. I completed a HM in February by running (my slow pace) for the first 8 miles, then walking one and then running as much as I could and walking when I needed to. Now I find it difficult to want to get back to running if I walk, so I try not to walk even if it means my running pace is slower. Do what feels best for you.

Hope this helps. Hang in there and eventually, it will be easier and definitely more fun.

LIZRUNS22's Photo LIZRUNS22 SparkPoints: (1,291)
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10/15/12 8:21 A

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Congrats! Thats a great plan. Once I complete my 5K at the end of this month, I am shifting my focus to the longer distance. Completely new territory.

I know I can run for 30 minutes, but I also understand that I have to find the appropiate wlk/run ratio so I can reach the finish line. I have a tendency to want to run more, and while I can survive that in a 5K, I know that it can cause early burnout in the Half. I sense that training the body will be okay, its training the mind and cultivating the longer distance discipline that is going to be real task.

Any tips on eating while racing? Gear?

Thanks!

Liz

***Just Keep Moving***

5K PR (recent) 38:49
5K PR (ever) 33:22

10K PR 1:28:52 (one month later)
10K (first ever) 1:32:11

HM PR: 3:31:10
www.LizMLopez.com


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LADYRINO's Photo LADYRINO SparkPoints: (56,003)
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10/13/12 8:04 P

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LizRuns22 - Yep I have completed 10 half marathons so far. The first one was walking all the way. I have now worked my way up to walking 3 minutes and running 2 minutes the whole way. It still gets me to the finish line =)

"When I first started running, I was so embarrassed, I'd walk when cars passed me. I'd pretend I was looking at the flowers."
Joan Benoit Samuelson
Olympic Marathon Winner


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LIZRUNS22's Photo LIZRUNS22 SparkPoints: (1,291)
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10/12/12 11:38 A

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Thanks Ladyrino.

Didmyou say you have done 10 half-marathons? That is wonderful. Are you running all the way, or doing a walk/run combo? I know my 1st one will be a combo.

***Just Keep Moving***

5K PR (recent) 38:49
5K PR (ever) 33:22

10K PR 1:28:52 (one month later)
10K (first ever) 1:32:11

HM PR: 3:31:10
www.LizMLopez.com


32 Days until:  Lycra and Lace Triathlon
 
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LADYRINO's Photo LADYRINO SparkPoints: (56,003)
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10/11/12 2:56 P

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Just keep going at it - I am in the same short and "fast" (well for me) or long and slow. My first HM was well over 4 hours. I just finished #10 on 10/7 and am now under the 4 hour mark and working on getting down to 3:30 =). Wishing you all the best!

"When I first started running, I was so embarrassed, I'd walk when cars passed me. I'd pretend I was looking at the flowers."
Joan Benoit Samuelson
Olympic Marathon Winner


 Pounds lost: 40.6 
 
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LIZRUNS22's Photo LIZRUNS22 SparkPoints: (1,291)
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10/11/12 2:23 P

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Thanks so much. You make a good point, better fitness will help me get faster.

I did some speed work about 10 days ago and was really happy with the results. Right now I am at the point where I can run short and fast, or long and slow...lol I am focused both on endurance and speed because I am doing a half-marathon in February and there is a time cut-off of 4 hours.

I am open to all guidance!

Liz

***Just Keep Moving***

5K PR (recent) 38:49
5K PR (ever) 33:22

10K PR 1:28:52 (one month later)
10K (first ever) 1:32:11

HM PR: 3:31:10
www.LizMLopez.com


32 Days until:  Lycra and Lace Triathlon
 
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LADYRINO's Photo LADYRINO SparkPoints: (56,003)
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10/11/12 10:21 A

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Welcome to the team and we are happy to have you here. I am a very slow runner (even slower than you). I have increased my speed (hard to believe I was even slower LOL) as I have become more seasoned, gotten more fit, and during some of my training runs I focus on speed not distance ... all of those things combined have helped to increase my speed. But I look forward to others feedback including Coach Nancy maybe popping in =)


"When I first started running, I was so embarrassed, I'd walk when cars passed me. I'd pretend I was looking at the flowers."
Joan Benoit Samuelson
Olympic Marathon Winner


 Pounds lost: 40.6 
 
0
39.25
78.5
117.75
157
LIZRUNS22's Photo LIZRUNS22 SparkPoints: (1,291)
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Posts: 65
10/10/12 5:04 P

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Hello Everyone. I am brand new to the team, and thrilled to be a part of it. I have been running on and off for the past 15 years. This year, I finally embraced the fact that I love running (even when its hard) and I am kicking up my events.

I have a 5K coming up October 28th. My endurance is pretty good, but I am very slow (14 minute miles). Any advice on how to speed up injury free?

Thanks!

Liz

***Just Keep Moving***

5K PR (recent) 38:49
5K PR (ever) 33:22

10K PR 1:28:52 (one month later)
10K (first ever) 1:32:11

HM PR: 3:31:10
www.LizMLopez.com


32 Days until:  Lycra and Lace Triathlon
 
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