WTF is a Fartlek? Some training lingo explained.

Here I am juggling ideas of what to write about again this week. Finding myself in a new training block based on last weeks post I find myself considering coaching. I have used Runna in the past and that was fine. It provided some structure and accountability which was perfect for running my first marathon distance. It is simply marketed AI that caters a structured plan to get you out there and working towards your goals. 

I think all the running jargon can be a little confusing and even scare some people off. Try telling your wife you are going to do a fartlek with your mates. Read along for some tips and easy breakdowns of how to step into your first (or next ) training block with a bit more confidence.

Remember the post about running and your menstrual cycle? Our friend Madi did intensive studies on training in general and when I asked her about training types she responded with this.

Well-designed training programs include training a variety of different training session types. Session types can fit into three main categories: low-intensity (i.e. long-slow distance runs), moderate intensity (i.e. threshold runs), and high intensity (i.e. sprint sessions, hill intervals, etc.). Different sessions prompt different types of physiological adaptations, so incorporating a variety of session types is important for achieving peak performance. 

Threshold sessions focus on exercising at an intensity near your lactate threshold. 

What is the lactate threshold? In simple terms, when you exercise at a low to moderate intensity your body relies mostly on energy from aerobic pathways. The aerobic system uses oxygen to produce energy (ATP) and can efficiently produce energy for a long time without producing much waste (i.e. lactate). But as you increase the exercise intensity (i.e. speed, incline, power output), your energy needs increase and the body starts to engage other energy making pathways to keep up with the energy demands- these are called anaerobic pathways. Anaerobic pathways, produce energy quickly, without oxygen, but produces lactate as a byproduct. When you are working at intensities below the lactate threshold the body is able to clear away the lactate faster than it is producing it and you’re able to sustain that pace for a prolonged period of time, but when the intensity increases above the lactate threshold your body starts to accumulate lactate in the muscles faster than it can clear it, which leads to the development of fatigue. When you are running at an intensity above the lactate threshold, you can feel your muscles start to burn, you start to feel tired, and you won’t be able to sustain that pace for a long time before you become exhausted. This point usually falls around 80-90% of your max heart rate or just below your all-out pace for a 60-minute effort. 

Exercising at intensities near the lactate threshold is an efficient way to improve your fitness because it teaches your body to handle and clear lactate more efficiently increasing the amount of time you can spend at higher intensities. Most endurance races will be run at or near the lactate threshold, so training in this zone builds up the speed you can sustain for longer distances. Additionally, since the goal of threshold training is to remain just below the lactate threshold, you are able to accumulate more high-speed training volume while avoiding the stress-related consequences associated high intensity training like HIT intervals (which are also an important aspect of any training plan ☺), which requires more recovery time.

While we keep our runs more focused on the social aspect of moving together we like to consider our runs as the easy days. If you want more focused training in Bali you can check out either Continuum or Rise&Run. They host on Tuesdays and Thursdays and there is always a crew ready to push you. It’s incredible the progress I have seen of people who consistently show up to those sessions.

If you are completely new to running and need an easy read so you can chime into a convo at your next run club then Mexican running brand Hermanos Koumouri has you covered with their Runners Dictionary.

At the end of the day being prepared for anything is beneficial. From experience, the training that focuses on mimicking the feelings and environment of your race is helpful. Training your gut to be ready for the fueling that is required is also a good idea. Some strength combined with cross training will also maximize your potential to shine.

Progress is a process and thats important to remember. Even if you aren’t racing it can be fun to push yourself a little just to see where you are at. Running or any mindful activity should have some element of enjoyablity so try to keep that in mind.

If you are looking for a coach or trainer to help with your next goal please reach out and we will connect you with the best the island has to offer.

Until next time, come run slower with us every Wednesday and Saturday.