The driving game while running is a vastly underrated training method when it comes to improving your pace and running faster. But what exactly is the driving game? What does it do for you and how does it work? And what would be an example of a useful driving game and how do you integrate it into your running plan?
In this article you will get the answers to the questions and find out:
What is the driving game when running?
The driving game (or fartlek = Swedish for “speed game”) is a method of speed training while running. Behind this are unstructured intervals and therefore the most flexible way to train your speed while jogging.
During such a session, you randomly increase your speed. The duration of each interval is also random or decided spontaneously.
The only structure that is usually determined in advance is the duration of your fartlek training session and possibly the number of attempts in which you increase the speed significantly.
Everything else you decide spontaneously during your unit.
Who is the driving game while running suitable for?
The fartlek is presented in many training plans as interval training for beginners, but I consider it a very demanding method of your running training.
To run a driving game, you should already have experience with speed training and have a few months or years of running experience.
You are very flexible in this unit, but if you are not yet able to assess your body and your speeds, the risk of overloading yourself is very high.
So before you start doing the fartlek, I recommend that you do at least a few increments and your first structured interval training so that your body gets used to the stress of high speeds.
But if you feel good about your body and are already familiar with higher training intensities, this form of training is a great way to add variety to your running training and experiment with the pace.
Advantages at a glance:
- The driving game brings variety to the running.
- The fartlek can help you overcome training plateaus when running.
- It increases your speed and endurance in a playful way.
- It gives you flexibility and spontaneity and is therefore perfect when strict guidelines put you under pressure.
- With this method you can dare to experiment and move into unfamiliar tempo situations.
- It prepares you optimally for competition situations because you can almost never constantly maintain the same pace and the same surface during competition.
- You get to know your abilities and find your comfortable pace.
Disadvantages:
- If you approach it the wrong way, you can overload yourself.
- It requires a bit of physical awareness.
- The training effect is significantly less specific than with structured interval training.
- The driving game while running is unsuitable for beginners.
How do you train driving games while running? (including example and plan)
If you want to run your first driving game, you can basically do it on any surface and in any environment. No matter whether it’s flat asphalt, mountains, trails, tartan tracks or even treadmills – a fartlek is always possible.
You can integrate this training method into your running training once a week or every few weeks as a speed unit.
Driving game running – example
For example, a driving game while running could look like this:
- 10 minutes warm-up
- 25 minutes driving game with 5 attempts
- 10 minutes warm down
You start with an easy warm-up of about 10 minutes. Here you run slowly and relaxed so that your metabolism and muscles can prepare themselves.
You can also walk for the first five minutes and/or do some mobilization exercises and then run for five minutes in Zone 2.
Once you’ve warmed up, you can start your first attempt.
There are no limits to your creativity.
Classically, when playing the driving game, we tend to follow our surroundings and orientate ourselves, for example, at the nearest tree, lamp post or up a mountain.
The only condition for fartlek is: pay attention to yourself and decide before the respective interval how and how long you want to make it accordingly. Otherwise you will tend to just start running and be out of breath after a few meters.
You always take a short break between each interval – like with interval training. This means that you trot loosely or walk quickly to calm your heart rate a little.
The final step is a cool-down of at least 10 minutes.
This means that you run slowly and relaxed again to initiate the regeneration process and slow down your metabolism.
During the cool down, waste products that arise during exercise are removed and your breathing and heartbeat calm down.
This means you reduce the risk of circulatory problems and also have a better psychological end to the unit. If you like, you can finish the cool down with some dynamic stretches or self-massage.
Instead of focusing on a number of attempts, you can, for example, turn on your favorite song and run quickly through the chorus every time.
Driving game running – plan
If you want to integrate the driving game into running more regularly, then a plan can make sense. Basically, you use the driving game as a speed unit and incorporate it a maximum of once a week.
Such a plan could, for example, look like this:
- Week 1: 20 minutes driving game with 3 attempts
- Week 2: 20 minutes driving game with 4 attempts
- Week 3: 25 minutes driving game with 5 attempts
- Week 4: 25 minutes driving game with 6 attempts
You can also alternate the fartlek weekly with structured intervals or tempo endurance runs.
Conclusion
The driving game is a great way to get more variety and speed into your running. For advanced runners, it can be suitable for breaking through training plateaus, (re)discovering the joy of training and increasing motivation.
The playful nature of the fartlek helps you reduce the pressure of rigid training requirements and challenge your creativity.
You should keep the following things in mind if you want to try this training method:
- Approach each new stress slowly.
- Warm up thoroughly beforehand and plan time for a cool-down.
- Only use this method if you already have experience with speed training or increases.
- Before the training session, set a few framework conditions that you will stick to.
- Have fun and enjoy the freedom!
