corner, give a medium effort for a couple of blocks, jog between four light poles and sprint to a stop sign, and so on", until the desired distance or running time is reached." Benefits Easily adjustable Since this workout is very easily manipulated, “fartlek training allows you to add an endless variety of intervals to your aerobic workouts, which helps to keep you stimulated." A great plus to performing this workout is the variety it adds to fitness regimens; it is possible to change the amount of distance, time, fast bursts, recovery periods, and even the time at which you do each component. Race day readiness For competitive runners, fartleks and all other types of interval runs are the key for race day readiness. The alternating speeds that are the defining point of fartleks allow runners to work “both the aerobic and anaerobic training systems while simulating the ebb and flow nature of competitive running." Body strengthening Fartleks keep runners' bodies at top shape so that they can keep racing. Putting fartlek runs in a workout routine keeps “muscles, tendons, nerves, etc. used in running going at top capacity." In other words, regularly implementing fartleks keeps your body strong enough to maintain the mechanics of racing. Fat burn By alternating the “intensity of your workouts, you will burn more calories than you would by keeping a steady pace." While running, the runner's body uses a combination of carbohydrate and fat, with relatively more carbohydrate metabolized at faster speeds and relatively more fat the longer the workout lasts. A fartlek workout will allow the body to adapt to using both sources of energy, with the desired adaptation towards fat metabolism occurring during slower periods. In addition, varying speeds improves cardiovascular endurance slightly better than running at a steady pace for the same time and total distance. Sports training variability Fartleks can be specially tailored to fit the needs of different types of athletes. An example includes basketball, where “you must exert maximum effort while running a fast break, while you exert very little effort while standing at the foul line." It is possible to alter the type and timing of the fartlek in order to mimic the intensity of an average basketball game. This can be done for other sports such as tennis, rugby, soccer, and football as well. Compared to other routines Other routines include the traditional interval training, and