A Swedish word meaning speed play. Requires you to alter your speed from time to time with sudden short burst of running.

You could run between to markers or just increase your speed for a part of the course.

Tip : Great for increasing your VO2 (max speed). This is the maximum your heart can send oxygen around the body. 

As Fartleks are not structured, interval training requires varying your speed over set periods.

First running, then testing or walking and followed again. Good for beginners with running.

Running up hills is tiring but, with more practice your leg muscles become used to it.

Tip : Very effective at training leg muscles to work at high levels for long periods without tiring.

Running over long courses (at least a hour) trains the body to burn fat rather than glycogen and trains you mentally for longer courses. Unfortunately, a lot of long runs can cause muscle fibers to break down and deplete muscle glycogen.

Tip : Use at least 36 hours rest in between runs.

Tip : Use speed play to recruit sprinting power.

Wearing weights while running will slow you down and make you work harder, increase calories burned. However, it can also help to build sprinting power and muscle growth.

Tip : Use sparingly to limit injury over time.