What the F*** is a Fartlek?
APRIL 22, 2021 | WORDS BY LAURA D'AIELLO
Chances are you’ve heard this term thrown around here and there. Whether you incorporate this type of run into your training already, only know the term from a random IG article, or are intimidated by the name alone-this article is for you!
Fartlek is a Swedish word that means speed play. Already sounds like a good time to me!
As I absolutely hate 400m repeats on the track, Fartlek training runs are my absolute favorite way to incorporate speed into my training AND you can do them virtually anywhere.
Being a bit less structured than traditional speed training, fartlek runs don’t to be performed on a track or on a measured distance. You can do this style of training on the trail, around your house, on the beach or ...anywhere your heart desires!
Reasons Why Fartlek Training Runs are the BEST (unbiased overview):
Fartlek runs help improve both your endurance and speed. It’s a great way to work on that middle ground- you’re not totally breathless like with traditional speed intervals/repeats, but you’re also not in a completely aerobic state.
This type of running mimics racing-you may need a short burst of speed to climb a hill, dodge a group of runners in front of you, run away from a mountain lion on a trial, or hoof it to the aid station for in order to meet that finish line.
Unlike traditional interval training with rest segments, your ‘rest’ is a jog. So your body is being taught to recover in motion. Pretty rad.
My Go-To Fartlek Training Run:
Working Warm Up:
2 miles at a pace where I’m in an aerobic state (working but can still hold a conversation).
3 miles of Fartlek running in the following format:
3 min moderate pace (think 70% effort)
2 min at the pace of your working warm up (think 55-60% effort)
2 min at a difficult pace (think 80-85% effort)
1 min at the pace of your working warm up (think 55-60% effort
1 min at a near sprint pace (think 90% effort)
90 second recovery
I will usually rinse and repeat until I build to 3 miles (5 miles total from the beginning)**
Finish with 2 miles at a comfortable aerobic pace
***SO the loose structure here is: working warm up, fartlek segment, working cool down. You can adjust this however you like. Take the mileage down, reduce the efforts, whatever you need to do to modify to where you are on that given training day. Want to hone in on speed? Increase the speed of your ‘recovery’ jog. Want to double down on endurance? Reduce time spent in those shorter recovery segments.
I want to emphasize also that this is Speed Play. So, play! If you’re going out for a run try just incorporating random speed bursts. This will keep your body guessing and adapting….sprint to that light post, run up that hill, it doesn’t have to be hyper structured to be a Fartlek run.
If you’re still not clear on what to do, just put “Red Light, Green Light” by Duke Dumont in your headphones and see what happens. You’re welcome.
