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Running and cycling are well suited to Fartlek training. It's a form of interval training involving rapid changes of pace and alternating short high intensity bursts of speed with a lower paced, more relaxed effort.

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An example of a fartlek training session would include a 10 minute warm up, then hard strides for 4 minutes followed by a 1 minute jog. This can then be repeated about 8 times. The session  should be ended with a 10 minute cool down

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An example of a fartlek training session would include a 10 minute warm up, then hard strides for 4 minutes followed by a 1 minute jog. This can then be repeated about 8 times. The session  should be ended with a 10 minute cool down

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Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.

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Fartlek, which means "speed play" in Swedish, is a training method that blends continuous training with interval training. Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running."

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Mo Farah has confessed that he thought his Rio 2016 Olympics' "dream was over" after falling over in the 10,000m event. Watch the heart-plummeting moment in the video above.

The Team GB athlete was coming into the race as the defending champion after winning gold at London 2012. However, his title defence looked like it was going to take an ugly twist after Farah tripped up on training partner Galen Rupp.

Lucky to have not caused anyone else to fall in the process, Farah got back on his feet and regained his stride.

Speaking to BBC Radio 5 Live after the event, he said: "At one moment I thought my dream was over, my race was over. I tried to be tough, and that is what I did."

With 16 laps to go, the 33-year-old managed to dig deep and claw his way back to the front of the pack.

However, heading into the last lap Farah was overtaken by Kenya's Paul Tanui. But the Brit, who's renowned for his strong finishes, sprinted clear in the final 100m to claim his third Olympic gold medal.

"Once you've fallen, it's hard to get back up and win," he said speaking BBC Radio Five Live. "I was thinking 'no, no. I can't let Rhianna [his stepdaughter] down'.

"I always wanted to do it for her. My twins got the double gold from London and I promised this one to her. That's what drove me home.

"It was very lucky that the fall came early on in the race."

Farah will now turn his attention to Wednesday where he will defend his 5,000m Olympic title.

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Watch the moment Mo Farah thought his Rio 2016 Olympic "dream was over"

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Mo Farah has confessed that he thought his Rio 2016 Olympics' "dream was over" after falling over in the 10,000m event. Watch the heart-plummeting moment in the video above. The Team GB athlete was coming into the race as the defending champion after winning gold at London 2012.

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Watch highlights from 2016's Tour de France. Chris Froome crosses the line arm-in-arm with his Team Sky team-mates to take victory. He now joins a small group of elite cyclists in the history books and becomes Britain's first ever three-time winner

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Tour de France 2016: Chris Froome wins for the third time - video highlights

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Watch highlights from 2016's Tour de France. Chris Froome crosses the line arm-in-arm with his Team Sky team-mates to take victory. He now joins a small group of elite cyclists in the history books and becomes Britain's first ever three-time winner

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Aerobic endurance is important and can be used on a lesser level in everyday life in activities like walking around and upstairs etc

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Swimming is an aerobic activity that works out multiple muscle groups and helps build cardiovascular health

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Aerobic endurance increases the function of the heart, lungs and blood vessels, reducing the risk of premature death due to cardiovascular disease. It also i I makes everyday functions like walking and sporting activities easier

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Cardiovascular endurance, aerobicfitness, or stamina, is the ability to exercise continuously for extended periods without tiring.

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Aerobic Endurance is used in sports such as long distance running and cycling. It is important in sport as it allows you to participate in sport for a long period of time without becoming fatigued, increasing your level of training and also the likelihood of success, if in a race.

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Aerobic endurance refers to the ability of the body to continuously transport oxygen throughout its various systems for extended periods of time. By maintaining the flow of oxygen, an individual is able to exercise continuously for longer periods of time without wearing down.

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Aerobic endurance refers to the ability of the body to continuously transport oxygen throughout its various systems for extended periods of time. By maintaining the flow of oxygen, an individual is able to exercise continuously for longer periods of time without wearing down.