Race Training - Swedish system.

Race Training - Swedish system.
Swedish System of Athletic Training.
The Swedish training method, better known under the name fartlek that a free translation means "speed match" particularly aimed at the preparation of middle-distance runner. The Fartlek training is to leave the tracks and go forest, field, etc.. where the surface is soft and elastic. In large cities, where it is difficult to find a forest, you should make another track around the athletic field, covering it with sawdust.

This training keeps leg muscles soft, flexible and elastic. In the words of Gesta Holmer, creator of Fartlek, "a muscle flexible produces greater speed than a tight muscle. "

Another principle of Fartlek is that the athlete will not run fixed distances, determined. He will run making farms controlling for reducing the rate that would produce fatigue.
An athlete must train for an hour or two a day, from 3 to 5 times per week, using the following program:
1 - race 5 to 10 minutes (heating);
2 - same speed, at a strong pace route from 1200 to 2000 meters;
3 - floor light for 5 minutes;
4 - racing at home, interrupted by "pikes" from 50 to 60m, repeat until you feel slightly tired;
5 - racing at home with 3 to 4 steps faster, from time to time (in fact, these steps would be swift as the sudden
speedup by a runner during a race, when you try to prevent a competitor pass through it - the body
protrudes forward and fast steps 3-4 are given);
6 - speed uphill from 175 to 200 meters;
7 - Step light for one minute after the test described in 6. The work described above can be repeated until the end
training, but each athlete must remember that, after training, should feel encouraged and not tired.
8 - Complete training always running 1-5 turns on the track (if work is carried therein) or for 5 to 10 minutes
to restore calm.
There is, in short, the essence of Fartlek. It has the advantage of developing the athlete's initiative, gives you muscles
soft and flexible, and not let him mentally fatigued. Another advantage is that the terrain is varied, the athlete must
be in constant attention on where vai step and thus develops a correct and careful step, which is advantageous
racing background.
As disadvantages of the method, we can mention: the lack of technical supervision is harmful because the athlete, running
alone, can acquire and develop incorrigible defects, on time, by the technician. There is also the disadvantage of not
develop good pace and stride true speed (when we say that we believe in staying on his toes and
gain speed for the race).

Source: Athletics