Add one hard/easy combo every week until you're speedplaying for a total of 30 minutes per week. After three or four weeks, progress to running one minute hard and two minutes easy for a total of 21 minutes. Each week, add one or two such pickups or extend the length of each one. Over time, fitness and running-specific strength will improve." Start by randomly throwing in five or six efforts of varying lengths and intensities during a 30-minute run. "Just listen to your body and run accordingly. Whether it's as far as the next mailbox or as short as a five-second, all-out dash.įAST FUN "Beginners don't need to worry about total distance or pace since it's more important to learn to run faster than normal," says Coffey. Fartleks are a nonthreatening way to introduce yourself to faster paced running you alone-not a clock, plan, or coach-choose how far and how fast you want to run. When it comes to getting faster, "the main problem holding beginners back is the fear they have when their heart rates rise," says Paul Greer, coach of the San Diego Track Club and associate professor of health and exercise science at San Diego City College.
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Here's how to work a little play into your schedule. They engage many of the same energy systems as interval workouts-depending on how long and hard the efforts are, all runners can use them to build stamina for sustained efforts. "Fartleks get us back to running like we did as kids, treating it as play and not as work." Fartleks also boost your fitness, whether you're a beginner or a veteran racer. "You're not doing the same thing over and over, but mixing it up by distance, pace, terrain, and recovery period," says Tony Coffey, head coach of the Impala Racing Team in San Francisco. From the Swedish word for "speed play," these runs let you pick up the pace whenever you feel like it, run as fast as you wish, and recover for as long as you want. One of the most effective workouts for getting fit while having fun is the classic fartlek (go ahead, snicker). But occasionally throwing a rigid routine to the winds can be a boon not only for your fitness, but for your mental state as well. They like knowing where they're going and how fast they have to go. Generally speaking, runners like structure.
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