Fartlek means fast-moving in Swedish and is also known as speed play. Fartlek will improve your speed and endurance. Fartlek is varied paces throughout the run, alternating between jog, fast walking and fast walking.
What is a fartlek run?
Fartlek is speed and improvisation. It’s slow and steady runs with fast runs. You can use a timer. 1 minute fast then 3 minutes easy. Or 1, easy pace,/2 mile fast and 1/2 mile easy. Fartlek gives you so much power to your run. You can use any speed and distance to get faster if you don’t have a structured plan.
Fartlek Benefits
Fartlek training has many benefits for runners and can be added to any training or race plan. By doing fartlek workouts you can:
- Improve Cardiovascular Endurance: Fartlek training challenges your heart and lungs to be able to sustain higher intensities for longer.
- Increase Speed and Agility: The varied paces in fartlek workouts will make you a faster and more agile runner.
- Build Mental Toughness: Going through the unpredictable and tough parts of a fartlek run will build mental resilience and confidence to tackle tough races and workouts.
- Improve Running Efficiency: Mixing different paces in fartlek training will improve your running economy and reduce the risk of injury and make your stride more efficient.
- Add Variety and Fun: The spontaneous nature of fartlek workouts will keep your training fresh and exciting and reduce the risk of boredom and burnout.
Doing fartlek training will improve speed work on your physical and mental running.
Fartlek Principles
Fartlek the training method is based on several principles that makes it different from other training methods:
- Variability: Fartlek workouts involve changing your pace and intensity throughout the run, making it dynamic and unpredictable.
- Flexibility: This training can be adapted to any fitness level and goal, making it suitable for all runners.
- Spontaneity: Unlike interval training, fartlek workouts are often unstructured, you get to respond to your body and the environment in real-time.
- Intensity: Fartlek sessions include high intensity running to improve your speed and endurance.
- Recovery: Incorporating recovery periods in the workout will reduce the risk of injury and improve overall running efficiency.
These principles makes fartlek training a great way to improve your running.
How to do fartlek workouts
For short workouts make the interval slightly longer than usual. Run at your fastest pace for shorter distances like 20 to 30 seconds. You have several options for interval time during the workout. After the fast sections slow down until you fully recover and your breathing is back to a normal pace. During the recovery intervals incorporated later in the run make it a little longer. Fartleks need to be very short since they are intense.
Beginners
If you’re new to fartlek training here are some tips to get you started:
- Start Small: Start with shorter workouts and gradually increase the duration and intensity as you get more comfortable with the training.
- Warm Up Gradually: Start your run at a conversational pace and gradually increase the intensity as you warm up.
- Focus on Form: Pay attention to your breathing and running form, try to maintain a steady pace throughout the workout.
- Listen to Your Body: Don’t be afraid to walk or slow down if needed. Fartlek training is all about listening to your body.
- Mix Up Your Routes: Vary your routes and terrain to keep it interesting and prevent boredom.
Follow these tips and you’ll be into fartlek training in no time.
Beginners
If you’re new to fartlek training here are some tips to get you started:
- Start Small: Start with shorter workouts and gradually increase the duration and intensity as you get more comfortable with the training.
- Warm Up Gradually: Start your run at a conversational pace and gradually increase the intensity as you warm up.
- Focus on Form: Pay attention to your breathing and running form, try to maintain a steady pace throughout the workout.
- Listen to Your Body: Don’t be afraid to walk or slow down if needed. Fartlek training is all about listening to your body.
- Mix Up Your Routes: Vary your routes and terrain to keep it interesting and prevent boredom.
Follow these tips and you’ll be into fartlek training in no time.
How is Fartlek different from other speed workouts?
Fartlek training is different from other speed workouts like traditional interval training in several ways:
- Unstructured and Spontaneous: Unlike traditional interval training, fartlek workouts are often unstructured, you get to adjust your pace and intensity based on how you feel and the environment around you.
- Dynamic Pacing: Fartlek workouts involve changing your pace throughout the run, making it dynamic and unpredictable.
- Emphasis on Recovery: Fartlek training includes recovery periods which will reduce the risk of injury and improve overall running efficiency.
- Versatile Terrain: Fartlek workouts can be done on various terrain, roads, trails and hills, making it perfect for runners who loves to run in different environments.
These makes fartlek training a great option for runners who wants to push themselves to improve their speed and endurance.
How is fartlek different to other speed workouts?
Tempo is slower than 5k pace or the faster pace you feel you need. Intervalling is short intensive efforts followed by an equal or slightly longer recovery time that could mean slow walking, or complete stopping. A typical interval workout can have 10 - 20 reps at 5k pace and recovery takes the entire rep.
How to do Fartleks
Fartleks are structured, although classic Fartleks are inspired by feelings and intuition. Fartlek training can be adapted for cross country runners to improve speed and endurance on different terrain. Running to the crest is easier than running to the end of the hill – running 6-5-4-3 minutes faster with 2 minutes to go and then walk. The Farlek exercise program has dozens of benefits. Traditional fartlek runs through roads with local landmarks as a guide. If you have analytical skills then take a walk and follow set distances. Do people go to town? Install lamps and blocks to make medium and hard work possible. Is it raining on the beach? Take the treadmill workout indoors.
Mistakes to Avoid
When you do fartlek training make sure to avoid these:
- Overtraining: Fartlek workouts can be intense so listen to your body and take regular breaks to avoid burnout and injury.
- Neglecting Recovery: Make sure to prioritize recovery periods within your workout to give your body rest and recovery.
- Focusing too much on Pace: Fartlek training is about listening to your body so don’t get too caught up with pace or time.
- Skipping Warm-Ups and Cool-Downs: Proper warm-ups and cool-downs are essential to reduce the risk of injury and prepare your body for the intensity of fartlek workouts.
By avoiding these mistakes you can get the most out the benefits of fartlek training, and have a safe and effective workout.
Is Fartlek Training only for Running?
Fartlek training combines almost every cardio exercise, including a run/run cycle. Cardio exercises with variable intensity are best. In pools you can do random maximum effort laps. Whenever rowing there’s time to go full speed. When biking you will choose the spot to pedal as fast as you can. All options here!
Add fartlek workouts to the routine of your training week to improve overall performance and recovery.
What is a fartlek workout?
Fartlek plays with speed, essentially this is unstructured speedwork. It’s a continuous exercise cycle where you mix slower running with moderate to fast pace, easy running.
Fartlek Training Example
This is a 40- 45min sprint workout for beginner.
What is 5 4 3 2 1 fartlek?
Run 5 minutes followed by 2 – 3 minutes rest. Then run 4 minutes followed by 2 – 2 minutes rest. Run 3 minutes and rest for the remaining 3 minutes, then 2 minutes followed half a mile and by rest. Set is 22 minutes with rest. Do 2 sets in 10K.
Why is it called fartlek?
These are Swedish words for "speed" and "play". But Fartlek isn’t commonly used in Scandinavia. Only among experienced runners really