Improve IPPT Score
Effective Abdominal Circuits

Improve your IPPT Score.

Are you ready to crush your IPPT goals and elevate your speed and endurance to new heights? Fartlek runs, a versatile and effective training method, can help you achieve just that. By incorporating bursts of increased pace and varying intensities into your runs, you’ll challenge your cardiovascular system, improve speed, and build endurance—key factors in excelling at the IPPT exam.

The Power of Fartlek Runs:

Fartlek, meaning “speed play” in Swedish, is a training technique that combines continuous running with bursts of increased pace. By alternating between faster running segments and recovery periods, you challenge your cardiovascular system, enhance your aerobic capacity, and improve both speed and endurance. Fartlek runs are highly adaptable, allowing you to tailor the intensity and duration to your fitness level and specific IPPT requirements. Whether you’re a beginner or an experienced runner, incorporating fartlek runs into your training routine will propel you towards IPPT success.

Mastering Proper Fartlek Run Form:

  1. Warm-up: Begin with a dynamic warm-up routine to prepare your body for the run. This can include exercises like high knees, butt kicks, leg swings, and lunges.

  2. Base Pace: Start your run at a comfortable pace that allows you to maintain a steady effort throughout. This serves as your base pace and should be sustainable for an extended period.

  3. Speed Bursts: During your run, choose specific landmarks or intervals to increase your pace. This can include sprinting to a tree, running faster for a certain distance, or any predetermined marker. Push yourself to reach a higher intensity during these bursts.

  4. Recovery Periods: After each speed burst, recover by returning to your base pace or slowing down to a comfortable, slower pace. Allow yourself enough time to recover and catch your breath before the next burst.

  5. Repeat: Alternate between speed bursts and recovery periods throughout your run, challenging yourself with each burst and ensuring adequate recovery before the next one. Aim for a well-rounded and balanced workout.

Sets and Reps Combinations:

  1. Beginner Level: Start with three to four speed bursts of 30 seconds each, followed by 1-2 minutes of recovery at your base pace. Repeat this sequence three times, totaling around 15 minutes of fartlek running. As you progress, gradually increase the number and duration of speed bursts.

  2. Intermediate Level: Aim for five to six speed bursts of 45 seconds each, with 1-2 minutes of recovery in between. Repeat this sequence four to five times, resulting in a 20-25 minute fartlek running session. Adjust the intensity and duration based on your fitness level.

  3. Advanced Level: Challenge yourself with seven to eight speed bursts of 60 seconds each, followed by 1-2 minutes of recovery. Repeat this sequence six times, totaling around 30 minutes of intense fartlek running. Adapt the variables according to your capabilities, striving for maximum effort during each burst.

Impact on IPPT Performance:

Incorporating fartlek runs into your IPPT training routine can have a profound impact on your performance. By incorporating speed bursts, you enhance your anaerobic capacity and sprinting abilities, directly improving your IPPT running component. Fartlek runs develop both speed and endurance, allowing you to maintain a faster pace for longer periods, replicating the demands of the IPPT test. Additionally, the variation in pace and intensity strengthens your cardiovascular system, positively influencing other IPPT components like push-ups and sit-ups.

If you are looking for additional guidance in your training, be sure to enquire for PT services. 

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