Continuous and Fartlek Training

This lesson covers two training methods that primarily target cardiovascular endurance and muscular endurance: continuous training and fartlek training. Both are required by the OCR GCSE PE specification (J587). You need to understand the key features of each method, how to apply them to different sports, and their advantages and disadvantages. In the OCR specification, these are distinct methods in their own right, separate from interval training.

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Continuous Training

Definition: Exercising at a steady pace for a sustained period of time, typically at moderate intensity, without any rest periods.

Key Features

Feature	Detail
Intensity	Moderate — typically 60–80% of maximum heart rate
Duration	At least 20 minutes; often 30–60 minutes or longer
Rest	None — the exercise is sustained without stopping
Energy system	Primarily aerobic (the body uses oxygen to produce energy)
Heart rate	Remains within the aerobic training zone throughout

Examples of Continuous Training

• Running at a steady pace for 30 minutes.
• Cycling at a consistent speed for 45 minutes.
• Swimming lengths of a pool at a steady pace for 20 minutes.
• Rowing on an ergometer at a constant stroke rate for 30 minutes.

How Overload Is Applied in Continuous Training

Using FITT:

Variable	How to Apply Overload
Frequency	Increase the number of sessions per week (e.g. from 3 to 4)
Intensity	Run at a faster pace or cycle at a higher resistance
Time	Increase the duration of the session (e.g. from 30 to 40 minutes)
Type	Change the mode of exercise (e.g. from running to cycling) to address tedium

graph LR
    A["Start"] --> B["Steady pace<br>60-80% max HR"]
    B --> C["No rest<br>periods"]
    C --> D["20+ minutes<br>sustained"]
    D --> E["Finish"]

    style A fill:#27ae60,color:#fff
    style B fill:#2980b9,color:#fff
    style C fill:#2980b9,color:#fff
    style D fill:#2980b9,color:#fff
    style E fill:#e74c3c,color:#fff

Advantages and Disadvantages

Advantages	Disadvantages
Simple to organise — requires minimal equipment	Can become boring (tedium) because the pace and environment do not change
Good for building an aerobic base	Does not improve anaerobic fitness or speed
Can be done anywhere — running, cycling, swimming	May not be sport-specific for activities involving changes of pace (e.g. football, rugby)
Easy to monitor intensity using heart rate	Sustained impact can increase risk of overuse injuries (e.g. shin splints in runners)
Suitable for beginners and those improving general fitness	Less effective at developing power or explosive speed

Sports Best Suited to Continuous Training

Sport	Reason
Marathon running	Requires sustained aerobic effort at a steady pace for 2+ hours
Long-distance cycling	Sustained moderate-intensity effort over extended time
Triathlon	Three sustained aerobic disciplines back-to-back
Long-distance swimming	Continuous aerobic effort for the duration of the event

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Fartlek Training

Definition: A form of endurance training that involves varying the speed, terrain, and intensity throughout the session. The word "fartlek" is Swedish for "speed play."

Key Features

Feature	Detail
Intensity	Varies — alternates between high-intensity efforts and lower-intensity recovery periods
Duration	Typically 20–45 minutes
Rest	No formal rest periods, but intensity drops during recovery phases
Energy system	Aerobic and anaerobic — the varying intensity means both systems are used
Flexibility	The performer can choose when and how to vary the pace, making it highly adaptable

How Fartlek Training Works

A typical fartlek session might include:

1. 5-minute jog to warm up.
2. 2-minute fast run (75–85% max HR) on a flat surface.
3. 1-minute jog to partially recover.
4. 30-second sprint (90%+ max HR) up a hill.
5. 2-minute walk down the hill to recover.
6. 3-minute moderate run (70% max HR) on grass.
7. 1-minute sprint on a path.
8. 5-minute jog to cool down.

The specific structure is flexible — the performer adapts the session based on the terrain, their fitness level, and the demands of their sport.

How Overload Is Applied in Fartlek Training

Variable	How to Apply Overload
Frequency	More sessions per week
Intensity	Increase the proportion of high-intensity efforts; reduce recovery time
Time	Extend the overall session duration
Type	Change the terrain (e.g. add hills, sand, water) or the mode of exercise

graph LR
    A["Jog<br>5 min"] --> B["Fast Run<br>2 min"]
    B --> C["Jog<br>1 min"]
    C --> D["Sprint<br>30 sec"]
    D --> E["Walk<br>2 min"]
    E --> F["Moderate Run<br>3 min"]
    F --> G["Sprint<br>1 min"]
    G --> H["Jog<br>5 min"]

    style A fill:#2ecc71,color:#fff
    style B fill:#e67e22,color:#fff
    style C fill:#2ecc71,color:#fff
    style D fill:#e74c3c,color:#fff
    style E fill:#3498db,color:#fff
    style F fill:#f39c12,color:#fff
    style G fill:#e74c3c,color:#fff
    style H fill:#2ecc71,color:#fff

Advantages and Disadvantages

Advantages	Disadvantages
Addresses tedium — the changing pace and terrain keep the session interesting	Difficult to monitor intensity — without structured intervals, it is hard to measure precise work rates
Develops both aerobic and anaerobic fitness	The performer may avoid high-intensity efforts if unsupervised, reducing effectiveness
Highly adaptable to different sports and fitness levels	Harder to replicate — different terrain and weather make sessions inconsistent
Sport-specific for games that involve changes of pace (football, rugby, hockey)	Requires access to varied terrain for maximum benefit
Can be done outdoors with no equipment	Less effective than interval training for developing maximum speed

Sports Best Suited to Fartlek Training

Sport	Reason
Football	The game involves walking, jogging, running, and sprinting in unpredictable patterns
Rugby	Similar to football — varied intensity throughout the match
Hockey	Constant pace changes as players transition between attacking and defending
Netball	Short sprints, quick direction changes, and periods of reduced activity
Cross-country running	Varying terrain naturally creates pace changes

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Comparing Continuous and Fartlek Training

Feature	Continuous Training	Fartlek Training
Pace	Steady (constant)	Varied (changing)
Intensity	Moderate (60–80% max HR)	Varies (low to very high)
Energy system	Aerobic only	Aerobic and anaerobic
Tedium risk	Higher — same pace throughout	Lower — pace changes keep it interesting
Sport specificity	Best for endurance sports (marathon, cycling)	Best for games with varied intensity (football, hockey)
Ease of monitoring	Easy — steady HR	Harder — HR fluctuates constantly
Rest periods	None	No formal rest, but lower-intensity phases allow partial recovery

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