This Fartlek running workout is designed to utilise a football or rugby field to build up the perfect runner’s workout during lockdown. It can also be used as part of your normal training when all is back to normal!
Fartlek workouts are great for runners as they help to improve endurance as well as speed.
Football Pitch Fartlek Workout:
This workout can be adapted to different levels of fitness and experience by using either the length or width of the pitch as your recovery run section.
- Start at one corner of the pitch and sprint the length of the field.
- Recover by lightly jogging the width.
- Sprint the second length.
- Recover by lightly jogging the final width.
Again, for an easier version, flip your sprints to the width and recovery runs to the length.
You can also make it harder by sprinting from corner to corner and then recovering on the widths to add extra distance to the sprints.
For an extra bit of pain perform these exercises at the corners:
- 15 Burpees (corner 1)
- 20 Air squats (corner 2)
- 30 Mountain climbers (corner 3)
- 15 Push ups (corner 4)
If you run corner to corner (hypotenuse) on a 100 yard x 50 yard pitch, then 10 complete sets will have you clocking up 1.8 miles.
With that in mind you can structure your training to as many miles as you want.
Try it and let us know how you get on on social media. Use the hashtags #ToughsHIIT and #FootballFartlek.
And as always, follow us on Twitter and Instagram, or check out the Workouts page and YouTube for more great HIIT training!
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