Endurance is the result of a physiologic capacity of an individual to sustain movement over a period of time. The Fartlek training method is used to develop endurance. In this method, pace or speed is not pre-planned so it is left up to the individual. He can change his speed according to the surroundings (like hills, rivers, forests, etc.). The heart rate
ranges between 140 to 180 per minute. The duration of the training depends on the experience of the athlete. It can vary from aerobic walking to anaerobic activities.
Examples of this training are:
i. Warm Up: Jogging or slow running for 5 to 10 minutes.
ii. Steady: Hard speed for 1.5 to 2.5 km.
iii. Start of the speed of work: Easy running between sprints of about 50 to 60 metres repeated until a little tired.
iv. Easy running: With three or four 'quick stops' now and then.
v. Full speed: Uphill for 175 to 200 metres.
vi. Fast pace: For 1 minute.