Fartlek----法特莱克
terrain [təˈreɪn] n. [地理] 地形，地势；领域；地带
surge [sɜːdʒ] n. 汹涌；大浪，波涛；汹涌澎湃；巨涌
v. 汹涌；起大浪，蜂拥而来
It is unusual to run the same pace throughout an entire race. You'll probably run fast, then slower, then fast again. This variation in your pace is do to the terrain, and the race itself. The best runners are the ones who can respond to mid-race surges even though they are in a lot of pain. One of the best workouts to prepare yourself for the varying pace is the fartlek. Here are some pointers about this critical workout.
人们通常不会以相同的配速跑完整个赛程。您可能先快，然后慢些，然后再快。您变化配速是由于地形和比赛本身。优秀选手是那些能够应对途中放松跑的人，哪怕他们已经相当痛苦。法特莱克是训练您改变配速的最佳方法。以下是几个有关法特莱克的问题：
What is a Fartlek? 什么是法特莱克?
A Fartlek (swedish for "speed play") is simply sprinting and jogging off and on during a run. For example, an normal fartlek workout be a 40-60 minute training run. However, instead of keeping the same pace through the whole workout you sprint, then jog, then sprint again whenever you feel like it. You can customize the fartlek workout to how you feel. If you feel sluggish, limit the number of sprints you do, and take more time to recover. If you feel great, run the sprints hard, and sprint again maybe when you don't feel totally recovered.
法特莱克（瑞典语“速度游戏”）是冲刺和慢跑在跑步过程中交替进行。例如，普通的法特莱克为40-60分钟，您可以在这个训练过程中随意地进行冲刺，慢跑，再冲刺，在而不是保持固定的配速。您可以根据自己感觉进行法特莱克训练。如果感觉懒散，少做几个冲刺，多用些时间恢复。如果感觉很棒，奋力冲刺，当还没有完全恢复时，再进行冲刺，
One good way to run this workout is to pick out objects ahead of you, like a telephone pole and sprint from that pole to the next and then jog. One reason that the fartlek workout is so popular is that it is so flexible.
这种训练的好方法之一是先选定目标，比如您前方的电话线电线杆，从这根开始冲刺至下一根，然后，开始慢跑。之所以流行的理由之一即是法特莱克训练非常灵活。
Before starting a fartlek, make sure that you warm up at least 10-15 minutes to ensure that your muscles are loose enough to handle the accelerations. Also, cool down 10-15 minutes after the workout. The fartlek can be a difficult workout, and if you don't warm up and cool down, you could have some very sore muscles the next day. Starting to run fartleks can be tough on your body if it isn't ready for the faster pace, and can lead to injuries such as achilles tendonitis, IT-Band soreness, and runner's knee. To help cut down on the risk of injuries, make sure that you are running in good running shoes and don't have any signs of over-training. After the workout, it is also very important to refuel your body by drinking water and eating protein-rich foods to get the most benefit from fartlek and help your muscle recovery.
在开始法特莱克之前，至少热身慢跑10-15分钟，确保您松弛的肌肉足以应付这样的加速。同样，在完成法特莱克之后，慢跑10-15分钟，舒缓您的肌肉。由于法特莱克强度大，如果不进行热身和冷身，您隔天可能会肌肉酸痛。法特莱克对您是一个考验，如果您的身体还没有准备好提高速度，可能导致损伤，包括跟腱炎，骼胫束痛（译注—关节外侧，重者延伸至大腿外侧）和跑步者膝盖（译注—在膝盖区域，髌骨软骨疼痛）。为了减少伤害风险，在跑步时，您一定要保证使用优质跑鞋，没有任何运动过度迹象。当运动之后，通过喝水和吃富含蛋白质的食物，给您的身体补充燃料，以便获得法特莱克的最佳效果。
Structured Fartlek 结构性法特莱克
Although the fartlek's popularity is partly due to its flexibility, many coaches like to make the workout more structured and give it more of a track interval feel. For example, a structured fartlek might be: 10-15 minute warm up, 2 minutes hard, 2:30 easy, 3 minutes hard, 2:30 easy, 4 minutes hard, 2:30 easy, 4 minutes hard, 2:30 easy, 3 minutes hard, 2:30 easy, 2 minutes hard, 10-15 minutes cool down. This workout is stated easier by calling it a: 2, 3, 4, 4, 3, 2, with 2:30 rest. A structured fartlek is great because, since it is run on trails or roads, it gives you the benefits of track work while also providing you the chance to run hills.
尽管法特莱克的流行是部分地由于它的灵活性，许多教练希望法特莱克更具有结构型，更像跑道间歇。比如，结构性法特莱克可能是：热身跑10-15分钟，快跑2分钟，放松跑2:30，快跑3分钟，放松跑2:30，快跑4分钟，放松跑2:30，快跑4分钟，放松跑2:30，快跑3分钟，放松跑2:30，快跑2分钟，冷身跑10-15分钟。由于结构为2，3，4，4，3，2，间隔 2:30 休息，这个训练可以说比较轻松。因为可以在山道或马路上进行，结构性法特莱克具有跑道训练的好处，还给您机会跑山坡。
In his excellent book "Daniel's Running Formula," Coach Jack Daniels suggests the following workout when feeling lethargic: Run 10 steps (counting one foot, not both) then jog 10, run 20 and jog 20, run 30 and jog 30, and so on up to running 100 and jogging 100 (or more if you wish). This is a great way to get obtain a good workout when your body simply does not feel like exerting itself.
在他的杰作“Daniels跑步法”中，Jack Daniels教练提出当感到困倦时使用以下方法：快跑10步（数一个脚，不是二个），然后，慢跑10步，快跑20步，慢跑20步，快跑30步，慢跑30步，如此反复，直至快跑100步，慢跑100步（如您愿意，也可更多）。当身体还未适应加速时，这是使您进入训练状态的好方法。
Incorporating Fartleks in Your Base Training 法特莱克结合您的基础训练
Check out my section on speed training on my base building page to see how often you should do fartleks. The general rule is that you should be running at least 20 miles a week, and have a good month's worth of base before trying these.
若想了解法特莱克训练的频次，请参见我的基础训练部分速度训练章节。一般规则是在开始法特莱克训练之前，您至少应该跑每周20英里，至少完成一个月的高质量基础训练。