Fartlek (cambio de ritmo) controlado

Un ejercicio de ritmo que enseña a los corredores cuánta energía necesitan para mantener diferentes ritmos y entrena el organismo para controlar y responder a los cambios de velocidad.

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  1. Have runners begin jogging.
  2. Periodically call out a different pace and have runners adjust their speed accordingly.

Performance Points:

  • Include four or more paces. Use walk, jog, run, and sprint, or be more specific and have athletes run segments at their mile pace, 5K pace, and so on.
  • Call each pace multiple times and vary the length of time you have runners maintain a given pace.
  • Be practical about how often you call each pace and how long you have each pace last. Here are suggested guidelines:
    • Sprint segments: 10-30 seconds
    • Running and jogging segments: 30 seconds-5 minutes
    • Walking segments: 15-45 seconds
    • Spend most of the time on jogging and running
    • Space out the sprints to allow for sufficient recovery
  • Instruct your runners to maintain each pace until you call out the next one.
  • Don't let different paces, such as a jog and a full run, blur into the same speed.
  • Don't expect the group to stay together. Some runners will end up covering more distance than others, which is fine.
  • After the run, talk to your runners about how it felt to run the different paces and distances.

Training Specifics:


  • As the main workout (30-45 minutes)
  • Or as a complementary training activity (10-15 minutes)

You Need: A track or looped course where all runners are within earshot


  • Helps runners learn how much energy they need to sustain difference paces
  • Trains the body to control and respond to changes in speed

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