As a UESCA-certified running coach and competitive runner with a 31:10 10k personal best, I've found fartlek training to be one of the most versatile tools in my training plan.
A fartlek run mixes fast and slow running in one workout.
Unlike structured intervals, it's more flexible. You speed up and slow down based on how you feel
I will explain what fartlek runs are, how they help, and how to start
Key Takeaways
- Fartlek training, or ‘speed play,’ allows runners to vary their pace based on effort and surroundings, providing flexibility compared to traditional interval training.
- Benefits of Fartlek training include improved mental resilience, aerobic and anaerobic fitness, making it suitable for all fitness levels.
- Fartlek workouts can be tailored to training goals, with structured, unstructured, and environment-based sessions, ensuring an engaging and versatile training experience.
Understanding Fartlek Training
Fartlek training, a Swedish term meaning “speed play,” involves continuous running at varying paces, mixing intervals with sustained efforts.
Unlike traditional interval training, which often adheres to strict timing and distances, Fartlek training emphasizes an unstructured training style.
This allows you to modify their pace based on their perceived effort and surroundings, making the running workout unique and adaptable.
TOP TIP: From my experience coaching, the best way to start with fartleks is to use landmarks. When I'm coaching new runners, I tell them to pick objects like trees or lampposts and vary their pace between them. This makes the workout feel more natural and less intimidating than watching their GPS watch
Imagine running through a park, deciding to sprint the next 200 meters because you feel energized, then slowing down to a comfortable jog as you approach a hill.
This is the essence of a Fartlek workout—it’s about listening to your body and enjoying the spontaneity of speed variations.
How Fartlek Workouts Differ from Traditional Interval Training
Fartlek training offers a refreshing departure from traditional interval training. The key difference lies in its flexibility.
While traditional interval training involves set periods of high intensity followed by precise recovery times, Fartlek workouts are characterized by spontaneous speed increases based on how you feel.
This makes Fartlek training particularly appealing for beginners who might find the rigid structure of interval training intimidating.
In Fartlek sessions, the focus shifts from strict pacing and timing to overall effort and enjoyment.
This approach can help keep you mentally engaged but also allows for adaptation to varied terrains and weather conditions, enhancing both strength and mental resilience.
Whether you’re on a flat track or a hilly trail, Fartlek training encourages you to play with your running pace.
Benefits of Fartlek Training
The benefits of Fartlek training extend beyond just physical improvements.
One of the most significant advantages is the enhancement of mental resilience.
Fartlek workouts’ unstructured nature builds willpower, keeps runners mentally engaged, and reduces the monotony of repetitive training routines.
This mental engagement is crucial, especially during races where maintaining focus can be challenging.
The varying paces during a Fartlek run challenge your cardiovascular and muscular systems, leading to increased overall fitness. This makes Fartlek workouts an excellent choice for runners of all levels, from those training for a marathon to those looking to boost their general fitness.
Additionally, the varied pace in Fartlek sessions naturally improves stride efficiency over time.
Frequent speed changes train your body to adapt and become more efficient with each stride. This not only helps in achieving faster running times but also contributes to better overall running form.
Benefits I've Experienced from Fartlek Training
Through my own training journey, I've noticed several key benefits:
- Improved race finishing speed (helped me drop my 5k time from 16:20 to 15:09)
- Better ability to handle pace changes in races
- Reduced mental fatigue during hard training blocks
- More enjoyable speedwork compared to track sessions
I particularly enjoy a fartlek run with music as you can use the music to help you run the harder efforts, be it outside or on the treadmill. (just make sure you are still aware of your surroundings)
Types of Fartlek Workouts
Fartlek workouts can be tailored to meet diverse training objectives, making them highly versatile. We will cover three types: structured, unstructured, and environment-based Fartlek workouts.
Each type offers unique benefits and can be adapted to suit different fitness levels and training goals.
Structured Fartlek Workouts
Structured Fartlek workouts involve planned intervals with set speeds and recovery periods.
These intervals are typically maintained between 2 to 5 minutes, with recovery jogs lasting 2 to 3 minutes.
This systematic approach allows runners to target specific fitness goals and track their progress more accurately.
For example, a runner might alternate between 3 minutes of fast running and 2 minutes of easy jogging, repeated multiple times.
The key difference from an interval workout is that you are jogging or still running on the recovery portion.
This structure provides a balance of intense efforts and recovery, making it an effective way to improve overall fitness and endurance.
The Mona Fartlek, named after the great Australian distance runner Steve Moneghetti is a great one to try, this involves 90 seconds on, 90 seconds off x 2, 60 seconds on, 60 seconds off x 4, 30 seconds on, 30 seconds off, 15 seconds on, 15 seconds off. The real challenge with this is if you can keep the "off" part still a relatively solid pace, however this is for experienced runners. If you are a beginner just try jogging the off period.
Here is an example of a Mona Fartlek I have done,
Unstructured Fartlek Workouts
Unstructured fartlek workouts offer a more flexible approach.
In these sessions, runners pace yourself on feel, in the moment. This could mean sprinting up a hill at a fast pace because it feels right or speeding up to catch up with a fellow runner.
The beauty of unstructured Fartlek workouts lies in their spontaneity.
There are no set rules or intervals; it’s all about listening to your body and adjusting your pace accordingly. This makes unstructured Fartlek workouts a great option for those who prefer a more relaxed and intuitive training style.
Environment-Based Fartlek Workouts
Environment-based Fartlek workouts utilize natural features such as hills, trails, or even city streets to dictate varying intensity levels during the run.
For instance, you might decide to sprint between lampposts or use tree lines as markers for speed changes.
Incorporating elements like hills or trails can significantly enhance strength and endurance. Using the environment to guide your Fartlek session makes for a more engaging and challenging workout, breaking the monotony of routine runs.
My Favorite Fartlek Workouts
Here are three fartlek sessions I regularly use in my own training:
1. Race Pace Fartlek This is my go-to session when preparing for a 10k race. Here's how I structure it:
- 15-minute warm-up at easy pace (for me, around 7:30/mile)
- 6 x 3 minutes at 10k race effort (~5:00/mile for me) with 2 minutes easy running between
- 15-minute cool-down What I love about this workout is how it simulates the changing paces you'll experience in a race.
2. The Landmark Fartlek On my regular training route, I've identified several landmarks that create a natural fartlek circuit:
- Sprinting between specific lampposts
- Tempo effort along the river path
- Hard efforts up short hills This keeps me engaged and helps develop natural pace variation.
3. The Time-Based Fartlek When I'm building base fitness, I use this simple but effective workout:
- 20 minutes alternating between 1 minute at 5k effort and 1 minute steady running
- Focus on smooth transitions between paces
Incorporating Fartlek Runs into Your Training Plan
To maximize the effectiveness of your training, you can integrate Fartlek runs into your existing training plan.
One way to do this is by alternating Fartlek workouts with other types of runs, such as threshold runs or interval training, once per week.
This variety helps to develop different aspects of your fitness and keeps your training interesting.
Planning fartlek sessions requires allowing for adequate recovery and varied pacing to prevent burnout and injury. Overtraining can be a common pitfall, so progressively increasing the intensity and duration of your running training workouts is key to staying injury-free.
Incorporating shorter bursts of speed every 6 to 8 minutes during longer runs. This is a great way to combine a long run and fartlek workout.
TOP TIP: I always tell athletes I'm coaching to finish their hard efforts feeling like they could have done one more. This prevents overdoing the workout and ensures consistent training.
Tips for Effective Fartlek Sessions
To make the most out of your Fartlek sessions, start with a warm-up jog of at least 10-15 minutes.
This prepares your body for the varying intensities ahead and reduces the risk of injury.
During the workout, vary your efforts between moderate, moderate-hard, and hard paces, along with easier paces.
Listen to your body during Fartlek training. Adjust intensity based on your feelings to prevent overexertion and potential injury.
Ignoring signs of fatigue or soreness can lead to overtraining, so it’s essential to be mindful of your body’s signals.
After completing the Fartlek session, a proper cool-down aids recovery and prevents stiffness, ensuring you’re ready for your next workout.
Fartlek Training for Different Running Goals
Fartlek training can be tailored to meet a variety of running goals.
For those training for shorter races like a 5K, incorporating Fartlek efforts between 30 seconds and four minutes can be particularly effective.
These shorter bursts of speed help to build fast-twitch muscle fibers and improve overall race speed.
For longer distances like half marathons or marathons, Fartlek efforts ranging from five to twenty minutes can build endurance and teach runners to manage their energy effectively over extended periods.
By varying the duration and intensity of these efforts, Fartlek training can prepare runners for the unique demands of different race distances.
Remember you can change the number of faster segments, reduce the easy running, make the easy running more of a steady pace, make the total workout longer, change the duration of the intervals, there are lots of ways of varying the workout to suit you and your goals.
Fartlek Training on a Treadmill
Fartlek workouts can be adapted for treadmill use, offering a controlled environment to practice speed variations.
I actually really enjoy these workouts on the treadmill, particularly with music.
A typical Treadmill workouts typically include a warm-up and cool-down, with about 20 minutes of high-intensity running in between. 1 minute fast, 1 minute steady is one of my personal favorites.
The precise control over speed and incline on a treadmill can enhance the Fartlek training experience.
Incorporating incline variations during treadmill Fartlek workouts can significantly increase workout intensity, mimicking the natural changes in terrain encountered during outdoor runs.
Common Mistakes to Avoid in Fartlek Training
One common mistake in Fartlek training is skipping the warm-up and cool-down routines, which raises the risk of injury and diminishes workout effectiveness.
Always ensure you start with a warm-up and end with a cool-down to prepare your body and aid recovery using the training method.
Another mistake is overtraining by increasing both volume and speed simultaneously, which can significantly raise the risk of injuries.
Progressively increase workout intensity and listen to your body to avoid burnout and injury.
Also, be mindful of choosing appropriate surfaces for running to prevent knee and hip injuries.
Summary
Fartlek training offers a unique and flexible approach to running that combines the benefits of speed and endurance training.
Its unstructured nature keeps runners mentally engaged and helps build both aerobic and anaerobic fitness.
By incorporating Fartlek runs into your training schedule, you can improve your overall fitness, mental resilience, and race strategy.
Whether you’re a beginner or an experienced runner, Fartlek training can be tailored to meet your specific goals.
Remember, the beauty of fartlek training lies in its flexibility - don't be afraid to experiment and find what works best for you. As I always tell my athletes, "The best training plan is the one you'll actually do!"
Frequently Asked Questions
What is Fartlek training?
Fartlek training, which means "speed play" in Swedish, is all about mixing up your running pace with intervals and sustained efforts. It's a fun way to improve your speed and endurance while keeping your workouts interesting!
How does Fartlek training differ from traditional interval training?
Fartlek training is more flexible and personal compared to traditional interval training, as it focuses on varying intensity based on how you feel, rather than adhering to strict timing. This makes it a fun and adaptable way to improve your running!
How can I incorporate Fartlek runs into my training plan?
To incorporate Fartlek runs into your training plan, alternate them with other workouts like tempo runs or intervals once a week, while making sure to allow for proper recovery. This approach keeps your training varied and helps prevent burnout!
Can Fartlek training be done on a treadmill?
Absolutely, you can definitely do Fartlek training on a treadmill! It’s a great way to control your speed and incline while mixing up your workout.
