Fartlek, meaning “speed play” in Swedish, is a training method designed to incorporate playful bursts of speed within your run. It adds an element of excitement and variability to your workouts, allowing you to explore different paces and intensities. Fartlek training is unstructured and flexible, giving you the freedom to adapt it to your fitness level and training goals.
The main purpose of Fartlek is to improve your speed, enhance your ability to change gears, and challenge your aerobic and anaerobic systems. It is a form of speed play that encourages you to tap into your natural instincts as a runner and have fun with your training.
Here are a few examples of Fartlek workouts:
- Surge and Recover: During your run, incorporate short surges of faster-paced running. These surges should be challenging but sustainable for a short duration, such as 30 seconds to 1 minute. After each surge, allow yourself to fully recover by running at an easy pace or even walking. Repeat this pattern throughout your run, exploring different surge lengths and recovery periods.
- Pick-Ups: Choose specific landmarks or cues along your running route, such as lamp posts, trees, or street signs. When you reach each cue, increase your pace to a faster effort for a set distance or time. This could be a brisk sprint or a comfortably hard pace. Once you pass the landmark, return to your regular easy pace or recovery jog until the next cue. Keep the pick-up segments short and enjoyable.
- Random Speed Play: Let your surroundings guide your speed changes. When you come across a hill, challenge yourself by running up it at a faster pace than usual. If you spot an open stretch of road or trail, go for a quick sprint or a faster tempo. When you reach a more relaxed section, slow down and recover. This random speed play keeps your run exciting and adds variety to your training.
- Partner or Group Fartlek: If you’re running with a partner or a group, take turns leading the Fartlek segments. Each person can choose when to increase the pace and for how long. This playful competition adds a social aspect to your workout and keeps things interesting.
- Technical Trail Fartlek: Choose a technical trail that presents a high demand on your trail running abilities. Look for a trail that includes uneven terrain, rocky sections, steep climbs or descents, and other challenging features. This will provide an opportunity to enhance your balance, agility, and coordination while running at varying speeds. Instead of following a strict interval structure, you have the freedom to decide when to push the pace and when to ease off.
Fartlek is about embracing the joy of running and injecting moments of speed and playfulness into your training. It’s not about adhering to specific structures or predetermined intervals. Listen to your body, have fun, and let your inner runner guide the way.
