Fartlek is a Swedish term that means "speed play." Fartlek training is a form of interval or speed conditioning that can improve your running speed and endurance. Fartlek involves varying your pace throughout your run, alternating between fast treks and slow jogs.
Fartlek Training Benefits
While traditional interval training uses specific timed or measured segments, fartleks are more unstructured. Work-rest intervals are based on how the body feels. With fartlek training, you can experiment with pace and endurance as you run, which helps you tune in to your body and how it performs.
Many runners, especially beginners, enjoy fartlek training because it involves speed work, but it is more flexible and less demanding than traditional interval training. Another benefit of fartlek training is that it doesn't have to be done on a track and can be performed on all terrain, such as roads, trails, or hills. Plus, you won't need a stopwatch to time your intervals.
Fartlek training places extra stress on your system, eventually leading to faster speeds and improving your anaerobic threshold, which can improve your anaerobic threshold and boost your body's ability to train longer at higher intensities. This happens due to an increased VO2 max, which measures how much oxygen you can take in and use. A better VO2 Max generally leads to improved performance.
Disadvantages of fartlek training include a higher risk of injury and strain, especially for beginners more prone to shin splints. Fartlek training is also demanding, so you shouldn't do it daily.
How to Do Fartlek Workouts
To do a fartlek workout, introduce brief periods of slightly higher pace into your regular runs. Maintain the faster pace for a short distance or time interval, such as 200 meters or 30 seconds. Intervals can vary throughout your workout, and you can use landmarks such as streetlights or telephone poles to mark your segments (rather than measuring 200 meters).
Once you complete a fast segment, slow your pace to below your normal running cadence until you fully recover and your breathing returns to normal. Return to running at your normal pace, and incorporate slightly faster intervals later in the run.
Fartleks should be fairly short since they are intense. The actual higher pace portion of the run should last about 30 seconds. Gradually add more time to this faster-paced portion as you improve, up to 60 seconds.
Fartlek Training Example
Here's an example of a 40- to 45-minute fartlek workout suitable for beginners.
- 10-minute warmup at an easy pace
- 1 minute on (fast pace), 2 minutes off (easy), 2 minutes on, 1 minute off
- Repeat the fartlek set 3 to 4 times
- 10-minute cooldown at an easy pace
Fartlek Training on a Treadmill
When you don't want to enjoy your speed play outside, you can do a treadmill fartlek workout. If you watch television during your treadmill workout, you can use commercials to go into speed intervals. At the gym, make a game of it and do your sprint when a new person gets onto or off of a machine.
Another option is to speed up during the chorus of songs on your playlist or when certain songs play. This can help relieve treadmill boredom.
One precaution is that you'll need to use the buttons on your treadmill to increase and decrease the pace. Since this can slow you down and disrupt your form, you may prefer longer durations for each phase so you have less contact with the control panel.
A Word From Verywell
Fartlek training is an excellent way to add variety, fun, and interest to your running training. This speed work can also boost your performance, increase your cardiovascular output, and allow you to run at higher intensities for longer periods.
Keep in mind that beginners should go slow when introducing fartlek training into their workouts. It is more intense and can lead to a greater risk of injuries and strains, such as shin splints. Get help from a running coach if you are unsure how to add fartlek training to your routine.
