Engage in an unstructured speed play during your run and follow it with a refreshing swim session for recovery.
A gentle warm-up to prepare your body for the Fartlek session.
Start with a slow, comfortable jog to warm up your muscles.
Perform dynamic stretches focusing on the legs and core.
Unstructured speed play integrating varied paces throughout the run.
Begin running at a comfortable pace, then intuitively alternate between faster and slower speeds. Use landmarks or timing for intervals.
Swim to facilitate active recovery and muscle relaxation.
Swim freestyle with a focus on steady breathing and form.
Transition your body from exertion to rest efficiently.
Walk slowly to bring down your heart rate.
Perform static stretches focusing on the legs, arms, and core to enhance flexibility and recovery.
This training session combines the dynamic, unstructured speed play of Fartlek with the low-impact, active recovery benefits of swimming. Running a Fartlek session allows you to integrate varied paces within a run, improving both speed and endurance without strict structure. The unpredictable nature of Fartleks can also boost mental agility and keep the session entertaining. Following the run with swimming aids in muscle recovery; using water’s natural resistance provides a full-body workout while minimizing stress on the joints.
This workout is ideal for intermediate to advanced runners who are looking to incorporate variety and balance into their training routines. It may not be suitable for beginners due to the nature of unstructured speed play unless modified to involve lighter pace changes. Adjusting intensity and run duration will cater to less experienced athletes, ensuring the session remains accessible yet challenging.
To get the most out of this session, start your Fartlek run with a comfortable pace before intuitively alternating between faster and slower speeds over varied intervals. There’s no need to restrict yourself to a predetermined structure—let the environment guide your pace changes. Ensure you track your run to observe your speed variations. Follow up with a 20-minute swim focusing on maintaining proper form and steady breathing to enhance recovery.