Fartlek Workout 101

  

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The word “fartlek” is a Swedish term which means “speed play.” It is a training method that blends continuous (endurance) training with interval (speed) training.

Fartlek runs challenge the body to adapt to various speeds, conditioning you to become faster over longer distances. Most run workouts typically target one or two paces, and a basic long run is done at a single, steady pace.

Unlike intervals, where you stop or walk for recovery, Fartlek is continuous running. Fartlek running involves varying your pace throughout your workout.

While top speed might not match intervals, your overall average heart rate (HR) should be higher for a fartlek workout than for intervals, because the jogging recovery also means HR does not drop as low during the recovery portions. It is great for a variety of fitness levels and can be customized according to personal preference and current training situation.

Different Ways to Run Fartleks

Fartlek can be structured, though classic fartlek is based on feel and inspiration. “Run hard up the hill to the crest, jog to cross walk, accelerate the short downhill, jog to the intersection, run quickly around the block” versus “run 6-5-4-3-2 minutes faster with 2 minutes jogging recovery,” is an example of a structured fartlek.

Fartlek workouts are versatile. A traditional fartlek is run on the road using available landmarks as guides. If you are the analytical type, take your fartlek to the track and use set distances. Live in the city? Use lamp posts or blocks as distances for easy, medium and hard efforts. Bad weather? Bring your fartlek workout inside on a treadmill. Out of town and worried about getting lost? Fartlek is a great way to make a small loop more interesting. Have a friend joining your workout? Even if you both may run at different speeds you can regroup at certain landmarks or times. Can’t avoid the hills? Great! Hills are effective means to elevate your heart rate and work on strength, speed and endurance. As you can see, fartleks can be done anywhere—it’s convenient and packs a powerful punch of benefits.

Fartlek Improves Your Mental Game

Beyond physical benefits, fartlek also trains the mind, strengthening willpower, sustaining and repeating efforts when you feel like stopping.

We can all probably relate to a race situation when the mind can overwhelm us, questioning whether we can maintain the pace or respond to an opponent’s attack. The more training sessions we do that incorporate this speed variation, the more resistant we become to giving up mentally mid-race. The body can usually go much longer and faster than the mind would have it believe it can.

The Benefits of Fartlek Training

  • Improve speed
  • Improve endurance
  • Improve race tactics; improves your ability to put surges into races and overtake a competitor or knock seconds off your finish time.
  • Improve mental strength.
  • Fartlek provides a lot of flexibility, so you can do a high intensity session to push your limits or a low intensity session if you are tapering for a race or easing back into running post-injury.
  • Fartlek is playful, playing with speed and saying the word often elicits giggles!

Three Sample Fartlek Workouts

Long Run Fartlek

  • During your longest run of the week, pick up your pace for 1:00 minute every 6 to 8 minutes. This is not drastically faster—perhaps 15 to 20 seconds per mile faster than your normal long-run pace. If you have a hard time returning to “normal” long-run rhythm, then you are running the surges too quickly.

Speed Play

  • After a 12 minute warm-up jog, plus a few drills and strides
  • Build for 3 minutes as moderate, moderate-hard, hard each for 1 minute
  • 2 minutes jog
  • 7 minutes moderate-hard
  • 3 minutes jog
  • 3 minutes hard
  • 5 minutes jog
  • Cool down or repeat

“Surroundings” Fartlek

  • After 10 minutes of warm-up jogging pick a landmark in the distance—this can be a telephone pole, mailbox, a tree, a building, etc, and run to it at a faster pace. Once you have reached it, slow down and recover with your normal running pace for as long as you need (just don’t fully stop), then find a new landmark and speed it up again. Keep in mind that there are no rules here, so run on feel as you go along.

Thank you to Lauren Babineau for her contribution to this article.

About the Author

Lance Watson

Lance Watson, LifeSport head coach, has trained a number of Ironman, Olympic and age-group Champions over the past 30 years. He enjoys coaching athletes of all levels. Contact Lance to tackle your first IRONMAN or to perform at a higher level. For more training tips, visit LifeSport Coaching on Facebook or on Twitter at #LifeSportCoach.

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