I’ve been rolling on fartlek training for the past 2 weeks and it appears to be working. I’ve been using the Gerschler Fartlek and last night’s Ultimate game when well. I should say it went well for me in terms of energy and speed, it went poorly for the team as we loss in fantastic fashion.

The training details follow:

Gerschler Fartlek
This is good training for getting fit quickly when combined with steady running.

* 10 minutes warm up jog.
* Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and finally 30-15-30.
* 10 minute warm down jog

2 fartlek runs a week and 1 continuous run ( medium intensity for 45 minutes ).

I’m going to hack together a few mixes with alternating music for the intervals using Fission.

[Update:] I’ve cut together the first mix using one of DJ Steveboy’s PodRunner mixes. I emailed him and asked about redistribution, so if he says it’s ok, I’ll upload my mix. I’ll be using it during my Fartlek run tomorrow so I’ll see if it’s any good.