LSD, Intervals and Fartlek

Question 1

Intervals

Answer 1

working and resting periods of a ratio

1-2 min warm up at rpe 2/3

30 seconds running and then 30 seconds of active rest

you could also do this for a minute on and then a minute off

do this for the whole of the ten minutes

Question 2

fartlek

Answer 2

random periods of intensities

you adjust the level of intensity based on how your client feels/looks

if it looks too easy then bring the level up for a minute or more

if they are struggling then lower the level for a minute or two

eg rpe 3/4, rpe 7/8, rpe 5/6, rpe 8/9

Question 3

LSD

Answer 3

start off with a comfortable warm up level around rpe 3/4

gradually bring the level up to rpe 8, going through the lower levels first

when the ten minutes has gone then you should lower it to rpe 4

once you’ve hit rpe 8, could gradually lower it again back down the levels to rpe 4

Question 4

why do we use running intervals

Answer 4

It helps improve the runner’s endurance and speed.

the short intense spurts of running also helps to reduce fatigue, but also the resting time allows the runner to recover for enough time before starting to run again for their next interval

Question 5

why do we use fartlek training

Answer 5

it’s a good way to train different muscle fibre types because of the large variations in intensity. there are different muscle types (such as type 1a, type 1b and type 2) which all serve different purposes in exercise

fartlek helps to train your body to react to changing intensities which can be very important in some sports, especially team sports such as hockey, rugby and football

Question 6

why do we use long slow duration training

Answer 6

this is to primarily to increase endurance and to run longer.

this type of running can be beneficially when trying to lose weight as it teaches your body to burn fat as an energy supply