Home' Air Force News : May 23rd 2013 Contents 22
May 23, 2013
VARIATIONS to training and
revolve around the manipula-
tion of volume (how much)
and intensity (how hard).
Resistance/weight training is gov-
erned by sets, repetitions and rest.
However, when training the body for
metabolic events, like running, swim-
ming and cycling, other methods are
Over the next three editions we will
look at long, slow distance; Fartlek; and
interval training, as well as high intensity
interval training methods.
Long slow distance
The aim of a long, slow distance session
is to keep moving at a constant pace for a
long period of time.
The session requires work rates of
about 60-80 per cent of the maximum
heart rate depending on fitness level and
distance to be covered.
A generic formula to find your maxi-
mum heart rate is 220 minus age.
This pace ensures that metabolic
byproducts, like hydrogen ions that can
limit performance, is fairly limited with
dispersion rates equal to or greater than
Long slow distance also encourages
the development of muscles and bones to
withstand more intense training, which is
vital for injury prevention and later opti-
Aerobic metabolic pathways that are
developed through this training form the
base of all metabolic conditioning, even
short duration high-intensity activities
like recovering from a sprint down the
Beginners should have at least six
weeks of continuous long, slow distance
training before progressing to true Fartlek
If you have had a break from endur-
ance training it is recommended that you
always restart your training with long,
slow distance sessions.
However, if done to excess this
method can lead to overuse injuries, so it
should not be considered the basic train-
ing methodology that can be covered con-
tinuously as a default session, as variety
is needed to prevent injury.
Fartlek (speed play)
This form of training is also commonly
referred to as "surging".
It involves a series of varying inten-
sity activities interspersed with a relaxed
An example would be increasing pace
to a light pole ahead then slowing down
for the next two.
As the Swedish name implies, it is
"speed play" and was originally designed
as a means of allowing athletes to train
as they feel, enabling them to push hard
then slow down to a recovery pace and,
when ready, push hard again.
It is also the introduction to work-
ing with speed and should be introduced
before more intense interval sessions.
The fast pace should not be a flat-out
effort but rather a mild elevation of the
Two examples of Fartlek training after
a warm-up are:
15-minute cycle, going fast for 30
seconds then slow for two minutes.
Repeat six times.
4-5km run, going slow to the sixth
light pole then fast to next one. Repeat
Fartlek improves active aerobic recov-
ery from anaerobic (fast/surging) work
as well as improving aerobic system
responses to a change in intensity, for
example becoming efficient quickly after
a change of pace.
It also benefits the anaerobic systems
by improving the ability of the body to
develop energy without oxygen.
We will look at interval training and the
scientific guidelines governing its use, as
well as applying these training methods
to improve your 2.4km (or other distance)
Hare vs turtle training
There are a number of methods available when training for endurance,
LT Rob Orr reports.
Altering the pace
may increase your
Photo: LS Helen Frank
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