How to Run Faster With Fartlek, Tempo & Hill Running

Video Transcript

"Hi I'm Les Whitley. I'd like to talk to you today about using different methods of training to improve your running performance. One being the Fartlek method, the other being tempo running and finally finishing up with some hill training work. Ideally incorporating a multitude of different aspects of training to maximize not only your performance but round out so that you don't become weak in one particular area or another. Fartlek training ideally picking a set distance for a particular day, varying your speeds, varying your intensities through that that particular particular period. You may set out one mile run for example. You may start off with a great sprint easing up into a light jog, then into an even gaited run, picking up the intensity and tempo towards the end, finishing nice, strong with a full out sprint again. So you may have adjusted your tempo during that three, four or five different times, varying and and adjusting different intensities and levels to accomplish that single distance. It's great for sports such as soccer or other types of sports where you're covering distance and ground at varying paces, varying speeds with recovery in between all out bouts of intense sprinting. Especially runners that in middle distances they have a great start such as the four hundred. They got to maintain that all out speed, but it incorporating aspects of endurance training as well. Tempo running again finding one particular tempo and maintaining that through a series of runs utilizing hill training as well to maximize not only your ability to drive your ability to drive force into the ground moving up the hill working on your technique to maintain running efficiency, but also over speed training coming down the hill to get your body used to running faster than what it normally would. Incorporating all aspects of training into your program will help you be a more well well-rounded athlete and better runner."