You may have the term “Fartlek training” or “Fartlek runs.” You may even be using the training method without even knowing it had a name. One of the most effective running training methods there is, the first question we all ask once we hear the term is “what is Fartlek training?” Below is your quick guide to everything Fartlek with definition and training examples!
Key Takeaways:
- Fartlek training is a dynamic method for distance runners, mixing fast and slow running to prevent boredom and enhance conditioning.
- It’s like interval training, but you maintain a slower base pace to improve overall endurance.
- Fartlek workouts offer variety and help combat the monotony of regular runs.
- Example workouts include Interval Style, The Countdown, and The Ladder, each offering a unique challenge for runners.
What is a Fartlek – Definition
Fartlek, which means “speed play” in Swedish, is a system of training for distance runners in which the terrain and pace are continually varied to eliminate boredom and enhance psychological aspects of conditioning. In short, periods of fast running intermixed with periods of slower running.
I like to think of these as intervals but instead of stopping or walk between sets, you run at a slower base pace. With the goal of raising that base pace of time. A great way to build strength and stamina, they are also a great way to break up the monotony of normal runs. Especialy on a treadmill.
Here are a few training examples but have fun and create your own.
Fartlek Training FAQs
What is Fartlek training?
Fartlek training is a type of interval training that involves alternating between periods of fast running and slower, recovery running. Unlike structured interval workouts, Fartlek is unstructured and can be adapted to your preferences and the terrain.
What are the benefits of Fartlek training?
Running Fartleks can improve cardiovascular fitness, speed, endurance, and mental toughness. It also helps simulate the variations in pace that occur in many sports, making it a great cross-training option.
How do I do Fartlek training?
To do Fartlek training, start with a warm-up and then choose a landmark or point ahead of you (like a tree, a lamppost, or a hill). Run at a faster pace to reach that point and then slow down to recover. Repeat this process, varying the distances and intensities based on your goals and fitness level.
How long should a Fartlek workout be?
The duration of a Fartlek workout can vary. A typical session might last between 30 minutes to an hour, depending on your fitness level and training goals.
Is Fartlek suitable for beginners?
Yes, Fartlek can be adapted to suit beginners. You can start with shorter and less intense intervals, and gradually increase the difficulty as you progress.
Can I use Fartlek for specific training goals like a 5K or marathon?
Yes, Fartlek can be incorporated into your training plan for these distances. It’s especially useful for building endurance and improving your ability to handle changes in pace during a race.
How often should I do Fartlek training?
The frequency of Fartlek workouts depends on your overall training plan and goals. For many runners, one or two Fartlek sessions a week can be effective.
Can I do Fartlek training on a treadmill?
While Fartlek is often done outdoors, you can adapt it for a treadmill by adjusting the speed and incline. However, it may be more enjoyable and effective when done in a natural environment with varied terrain.
Is there a specific Fartlek routine I should follow?
Fartlek is flexible, and there is no one-size-fits-all routine. You can customize it based on your fitness level and goals. It’s important to listen to your body and make it work for you.
Are running Fartleks suitable for other sports?
Yes, Fartlek principles can be applied to various sports, such as cycling, swimming, and team sports like soccer or basketball. It helps improve aerobic capacity and the ability to change pace during games.
Fartlek Workout Examples
Interval Style Workouts
1 minute hard, 1 minute easy for 9km or 15km
1 minute hard, 1 minute easy for 9km or 15km
3 minute hard, 1 minute easy for 9km or 15km
4 minute hard, 2 minute easy for 9km or 15km
5 minute hard, 2 min minute for 9km or 15km
The Count Down
5 minute warm up
5 minute hard, 1 minute easy
4 minute hard, 1 minute easy
3 minute hard, 1 minute easy
2 minute hard, 1 minute easy
1 minute hard, 1 minute easy
5 minute cool down
The Ladder
4 minute warm up
30 seconds sprint, 30 seconds light
1 minute sprint, 1 minute light
2 minute sprint, 2 minute light
30 seconds sprint, 30 seconds light
1 minute sprint, 1 minute light
2 minute sprint, 2 minute light
4 minute cool down
Conclusion
Fartlek training, or “speed play” in Swedish, is a versatile and effective method for distance runners. By alternating between periods of fast and slow running, it keeps workouts engaging, enhances conditioning, and builds strength and stamina. Fartlek is like interval training with a twist, as it encourages you to maintain a slower base pace, ultimately helping you improve your overall endurance. Whether you follow the provided workout examples or create your own, Fartlek offers a refreshing break from the monotony of traditional runs, making it a valuable addition to any runner’s training regimen.