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!
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 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
