20: Fartleks, Hill Training, and Strides – Marathon Speed Training Series Wrap-up [ 20:46 ] Play Now | Play in Popup | Download (1627)

In this episode I complete the marathon speed training series that I started in Podcast Episode 16

Fartlek (speed play)

1. Free for all workout, unstructured
2. Sometimes it can be easy to slack off. Having a training partner can help you stay honest to the workout.
3. Can vary intensity and distance of workout
4. Be sure to adequately warm up before starting your workout.
5. can be time-based (random duration) or distance-based (landmarks, varying distances)

Hill Training:

1. Either via repeats or using built in terrain.
2. Often hated by marathoners, but very important.
3. Hills are often found on race courses, even flat ones.
4. Builds strengths, exercises stabilizing muscles as well as core leg muscles.
5. Include regularly with your training.
6. Hills create fatigue faster and burn through your energy reserves faster, without training.
7. Use caution on downhill portions of the runs.
8. Make hill repeats duration based over mileage based.
9. Maintain proper form is very important.
10. Match training with goal race.

Strides:

1.  Not so much a specific workout, but rather prescribed at the end of a workout or as a part of warmup.
2. 50-200m sprints at a casual sprint (run as fast as you can, but still maintain proper form).
3. Helps you learn to run at a faster pace, increase flexibility and turnover.
4. Great way to warm up before a race to help you get a feel for race pace.
5. Be careful that you do not get sloppy with your running form.
6. Slow down and recover before running the next stride.

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