The work Fartlek means "speed play" in Swedish. It involves running at fast and slow speeds on both level and hilly courses. Unlike interval training, the fartlek form of training does not involve specific exercise and rest periods; you do it as desired. For example, you may say to your buddy "111 race you to the next stop sign", and you would both run as fast as you can to that point. You may run at a slower pace for a few minutes, and then run fast again for as long as you want. In other words, it is a speed workout without structure. As such, it is well suited to general conditioning and provides variety to workouts.
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The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.