What is the difference fartlek, tempo and interval training

Konstantin Ovchinnikov has shared with readers Layfhakera useful fitness tips. This time it is a guest post will tell about the differences fartlek, tempo and interval training, as well as about the advantages of each. Especially interested in this article will be a beginner runners.

recently, on the Runnersworld.com It appeared simple to outrageous, but at the same time very useful article for beginner runners. One of the readers of the portal asked about what the different fartlek, tempo and interval training. And that's what she was told the publication experts.

Fartlek

Fartlek is not only fun to say, but also run fun. Fartlek translated from Swedish means "speed play". And then the name of the fully conveys the essence of the training.

In contrast to the tempo and interval training, fartlek has no clear plan: all over its entire length you alternate segments of medium and heavy work with light rehabilitation. After the warm-up you start to play with speed, accelerating for a few seconds (until the next post or out before the wood). For such accelerations followed by a restful and restorative stretches. Fartlek fun run company, constantly overtaking each other and arranging a mini-competition for each acceleration.

Fartlek running with your friends, you are competing, you get an extra incentive. Fartlek is best to run, not paying attention to your watch or smartphone, without any plan, just doing different in the rate and duration of acceleration.

The main advantages of Fartlek: mental relaxation training, improving the understanding of the body, psychological stability and endurance.

tempo training

Tempo training is similar to the Oreo cookie. Warm-up and cool down - it goes cookies, and run at anaerobic threshold or slightly above - cream filling.

The desired level of effort begins after out of the comfort zoneAnd you begin to hear your breath, but still not enough for breath. If you can talk easily, so you're not in the zone of tempo runs. If you can not talk at all, then you are no longer in the running tempo area.

During the same tempo running, you can say a few words. At the same time you should not rely on pace alone, because it depends on many factors, such as wind, temperature, topography, the general state of your body.

The main advantages of tempo training: increase the anaerobic threshold (which is, in turn, helps to run faster with less effort). Also improves concentration and increased psychological stability. Simulated competition.

Interval training

Interval training is a short intense intervals, alternating with the same or slightly longer stretches of reducing running. For example, after the warm-up you run for 2 minutes at maximum effort, then for 2-3 minutes to go jogging or step to restore breathing.

In contrast to the tempo at interval training you run at the limit of strength, counting the seconds remaining until the end of the interval. During such intervals followed by light restoration sites.

The whole essence of this training in the recovery, the segments which should not be reduced or to be too fast. Keeping this condition, you will be able to consistently run all intervals and the end of the workout will be tired, but not squeezed like a lemon. Your body is adapted to the load, and becomes more precisely in restoring moments.

The advantages of interval training: improved running form, increased stamina, better you understand your body, increases motivation and actively burn fat.