Example of fartlek training in the gym?

Question

what equipment to use in the gym. i want to use fartlek training to train for football

Answer 1

Run around the perimeter of the gym, running on the long straightaways and walking or jogging the short ones. Fartlek means to vary your speed in a running workout. No equipment is necessary.

Answer 2

You can do fartlek training on any of the cardio equipment really but it's best and simplest on the running machine.  All it basically consists of is running for a bit, walking up hill for a bit, running up hill for a bit, running on the flat for a bit, walking on the flat for a bit, running fast for a bit and basically just varying what you do with no set interval so you can run for 2 minutes, walk for 1 minute, run up hill for 3 minutes, walk up hill for 2 minutes and so on.  The stopping and starting is good for building up fitness and pushing up your anaerobic threshold so it is excellent training for football.

Answer 3

The principle behind Fartlek is that you work hard for a period of time, then ease off to recover then repeat.

Traditionally outside it might be to do a fast lap of a track, then a lap jogging, then repeated etc.

You can follow this principle in the gym on any cardio equipment.

For example, on the treadmill.

Run as you would so that you can run 10 to 15 mins - and remember the speed the machine is set at, call this your base speed. To do Fartlek, jog to warm up on the treadmill, then set the speed to be 0.5 to 1mph faster than the base speed. Run like this for a minute, then slow the machine down to 0.5 to 1mph slower than your base speed, and run like this for a minute. Repeat.

You can do the same on a bike - find a spin per minute, and resistance and use this as your base speed then do the same - a minute going faster, then a minute going slower to recover.