What’s the Difference Between Fartlek, Tempo, and Interval Runs?
Fartlek Workouts are not only fun to say out loud, but they’re fun to run. Fartlek is Swedish for “speed play,” and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.
Bennies = Stress-free workout that improves mind-body awareness, mental strength, and stamina.
TempoWorkouts are like an Oreo cookie, with the warmup and cooldown as the cookie, and a run at an effort at or slightly above your anaerobic threshold (the place where your body shifts to using more glycogen for energy) as the filling. This is the effort level just outside your comfort zone—you can hear your breathing, but you’re not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words. Pace is not an effective means for running a tempo workout, as there are many variables that can affect pace including heat, wind, fatigue, and terrain. Learn how to find your threshold and run a tempo workout that is spot on every time here.
Bennies = Increased lactate threshold to run faster at easier effort levels. Improves focus, race simulation, and mental strength.
Interval Workouts are short, intense efforts followed by equal or slightly longer recovery time. For example, after a warmup, run two minutes at a hard effort, followed by two to three minutes of easy jogging or walking to catch your breath. Unlike tempo workouts, you’re running above your red line and at an effort where you are reaching hard for air and counting the seconds until you can stop—a controlled fast effort followed by a truly easy jog. The secret is in the recovery as patience and discipline while you’re running easy allows you to run the next interval strong and finish the entire workout fatigued but not completely spent. Just like rest, your body adapts and gets stronger in the recovery mode.
Bennies = Improved running form and economy, endurance, mind-body coordination, motivation, and fat-burning.
I had a rough workout today. Even after doing Insanity for 10 months I still have days where mentally I’m just not feeling the workout. Today was one of those days, but I’ve realized that I’m human, it’s gonna happen, and beating myself up over it won’t do me any good. Failure is just proof that I am trying.
1DAF FITNESS CHALLENGE: NOBODY CAN DRAG ME DOWN EDITION
So sorry it’s been a while since I’ve updated. Alas, adulthood keeps you busy.
You ready to get your butt ready for summer (if you’re in the southern hemisphere) or Halloween (if you’re up north)?
Liam’s ready. Excellent.
WARM UP: 8 (ish) minutes
Jog slowly for 1 minute,
hold a side lunge for 30 seconds each leg.
Jog slowly for 1 minute
Reach for your toes and breathe deeply, moving further into the stretch with each breath
Jog for 1 minute
Stretch your quads like this:
Jog for 1 minute
SET 1: It’s HIIT (High Intensity Interval Training) time kids!
What is Interval Training again? Basically, you work your arse off for for a short period of time (e.g 20 seconds) with rest in between (e.g for 10 seconds) rinse and repeat for 4 minutes. This burns a shit tonne of calories and gets the work done super fast. Woohoo!
You: that sounds hard. Me:
Intervals: 20 seconds on, 10 seconds off. Total = 4 Minutes
20 seconds Burpees, 10 seconds rest
20 seconds jump squats, 10 seconds rest
20 seconds high knees, 10 seconds rest
20 seconds plank, 10 seconds rest
REPEAT x 1
SET 2: ACTIVE RECOVERY
What the Niall is active recovery? Well, you’re probably dying after Set 1, so we’re going to keep moving but also let our bodies recover a bit.
NOTE: go slow.
10 front lunches both legs
10 side lunges both legs
Repeat x 1
SET 3: MORE HIIT
Intervals: 20 seconds on, 10 seconds off. Total = 4 Minutes
20 seconds high to low plank (go from high plank to low plank and then back again. Make sure to switch which arm pushes up and down each time), 10 seconds rest
20 second jumping lunges, 10 seconds rest
20 seconds Prone Runners (like a mountain climber but fast) 10 seconds rest
20 seconds Star Jumps (AS FAST AS YOU CAN)
Repeat x 1
And you’re done!!
Phew! Let me know how you enjoyed it! Send pics of your outrageous workout gear. Today I wore all green. It was glorious.
Busy Thursday Tabata Training Tabata training is an interval training protocol that only lasts 4 minutes, but can help increase stamina as well as amp up fat burning.
A tabata training protocol consists of 8 rounds of 20 seconds of exercise followed by 10 seconds of rest (i.e. a total of 4 minutes per exercise).
Here are two free tabata timer apps for your iPhone/iPad: Tabata timer: a simple Tabata timer Gym boss 2: an exercise timer (Tabata protocol is already built in)
Find an exercise pace that you are able to maintain throughout all 8 rounds, but only with great difficulty. Ideally, there shouldn’t be any 20-second work period with a significant drop-off in reps performed (I know, it’s easier said than done when you’re doing burpees!!).
If you want a great workout, select just 3 different exercises that work the same muscle group, and do 3 tabatas with a couple of minutes of rest in between exercises. For example:
Lateral burpees for 8 rounds of 20 seconds work / 10 seconds rest.
Wide leg jump squats for 8 rounds of 20 seconds work / 10 seconds rest.
Jump lunges for 8 rounds of 20 seconds work / 10 seconds rest.
That’s only around 12 minutes total workout time and you’re done! (ps: but don’t forget to warm up before and stretch after your workout.)
Seems like you guys really liked the “Clean up your diet in 5 weeks” info-graphic (2k notes in one day and a shout out on Huff Post?!), so I decided to make another one. This one is all about interval training. As you can see, I’m having way too much fun making these. Any ideas on what I should cover next?
Phase 2 is muscle building to PREPARE you for the fat shredding in Phase 3. You will lose almost NOweight. But you WILL lose inches.
Phase 3 is where the fat will almost melt off.
You MUST be eating clean.
The scale is NOT everything and it does NOT define who you are. Keep in mind throughout the day you fluctuate abut 5 lbs up and down.
You MUST take before and after pictures. Seeing yourself everyday in the mirror blinds you to what’s actually happening.
You MUST measure yourself. See above.
You MUST drink a shit ton of water. EVERY DAY. You’d be surprised how much water retention can weight you down.
P90X3 is NOT just a program. It’s a transition into a lifestyle change.
And if you DON’T understand that, then you will NEVER keep the weight off and get to where you want to be.
My stats so far:
Frame size: Medium
Start weight: 210
P90X3 start weight: 160
Current weight: 147
Ultimate goal weight: 120-125ish? (idk, we’ll see what happens….?)
Lost 9 lbs in Phase 1 (and about 2 inches). Lost NO WEIGHT IN PHASE 2, but lost 10 inches all over. Nearing the end of week 1 of Phase 3 and have lost 4lbs already (no joke).
I’ve never been this lean in my life. I’ve never had this much muscle in my life. I’ve never been this happy in my life. I’ve been “that girl”. The fat girl all my life. I don’t even UNDERSTAND what it means to be “skinny” or “fit”. I still don’t. I cried tears of joy in the fitting room the first time I fit into a size medium shirt. Whispering, “I’m doing it. I’m doing it,” to myself in the mirror.
And yet the woman looking back at me in the mirror is so foreign to my own eyes. So different from what I’ve been. My arms are all muscle with no fat. The fat I always thought would be there. My stomach is my problem area, yet when I lie down, it’s flat. I run my hands over it sometimes in wonder because it’s wonderful and beautiful and my life has been changed forever by this journey.
The journey of loving yourself.
And this is why I am sharing with you all.
Don’t you give up. It’s not worth it.
Can you hear me?
Are you listening?
It’s okay to feel defeated. It’s okay to cry or get frustrated or to give yourself that cheat once in a while. But food is not the enemy.
Humans are emotional, but you must learn to discipline your emotions or they will use you. Behind your feelings is nothing, but behind every principle is a promise. Get back up.