The battle for dominance and better results in cross country running between Finns and Swedes, and rivalry in the Scandinavian countries gives birth to Fartlek as one of the best training methods, which is widespread globally and gives excellent results.

The excellent achievements of the Finnish teams and especially of the long-distance runner Pavo Nurmi in the 20s of the last century encourage the Swedish coach Gosta Holmer to develop and design an effective method of training his competitors. In 1937 he developed the FARTLEK method which means (Game of tempo) in Swedish.

Fartlek, which contains forms of interval training, is characterized by its continuous structure with a change of pace (speed of movement – fast and slow segments) which is aimed at improving general and speed endurance.

In contrast to the classic interval training in which there are precisely defined time segments of effort and rest, the structure of the fartlek can be non-standard or constantly change. Sometimes the slow phase (active recovery) may depend on your own feeling of tiredness or exhaustion, which is not the case with other methods. Fartlek allows experimentation with structure, pace and general volume.

Its practicality is great for beginners, flexibility and variability give every recreationist or athlete the opportunity to dose themselves.

Unlike the classic intervals which can be in a ratio of 1: 3 (30 active – 90 seconds passive) with a volume of 3 series of 10 repetitions, the foreplay with a predetermined structure would look like this:

Example:
Do 10-15 minutes of introductory heating.

START
2 minutes high pace
1 minute slow pace
20 seconds sprint
1 minute slow pace
3 minutes high pace
2 minutes slow pace
4 minutes high pace
2 minutes slow pace
4 minutes high pace
2 minutes slow pace
3 minutes high pace
1 minute slow pace
20 seconds sprint
1 minute slow pace
2 minutes high

The positive aspects of fartlek are more than present, especially for athletes who cover a considerable distance during the match and often change pace (football, basketball, athletic disciplines).

But in the unstructured form (the one you make yourself depending on the feeling) self-dosing is sometimes a problem if you want to make more progress in your conditioning. That is why it is important to do your best to achieve a better effect.