Individuals can cultivate endurance by using a range of methods that yield very specific performance and physiological reactions. When developing a training plan, the individual must decide the kind of endurance that the plan will target, because systems of increasing endurance are enormously different in their application and physiological outcomes.
Interval training encompasses the repetitive performance of short to long spells of exercise usually executed at or above the lactate threshold, or at the maximal lactate steady state, combined with stages of low-intensity exercise or complete rest. While interval training was first made popular in the 1950s and is certainly not a new idea, modern sport science literature has encouraged an increased interest in the concept. This literature has exposed many physiological justifications why interval training should be an essential part of the annual training plan for trainees ranging from novices to elite. Fartlek training falls within this category of interval training.
‘Fartlek’ is the
A defining characteristic of
Integrating Fartlek Training into Distance Run Preparation
Fartlek can be incorporated throughout a runner’s program—serving both as a stimulating addition to regular training and as a purposeful tool to prepare for targeted race distances. Unlike regimens demanding meticulous tracking of distances and split times, fartlek sessions allow a runner to weave bursts of speed or hill efforts into base mileage, based entirely on individual perception and readiness.
Such versatility means fartlek training can easily complement longer distance preparations. For the athlete focusing on a half marathon or marathon, fartlek serves as an effective method to inject speed and variability without the rigidity of structured intervals. This adaptability also empowers runners to listen to their bodies, maintain engagement, and tailor each session to their evolving fitness or motivation, whether emphasizing speed, endurance, or simply breaking monotony.
Ultimately, whether used as a frequent staple or an occasional variation, fartlek sessions enable runners to cultivate both physiological adaptability and mental resilience—qualities that underpin success over any racing distance.
Practical Application: How to Do Fartlek Training
The appeal of Fartlek training lies in its flexibility and creativity. There is no single prescribed method, so the best way to begin is to simply get outside and experiment. Here is a straightforward approach to get started—though remember, these are guidelines rather than rules:
- Select a setting: Head to a local park, woodland, or recreation ground. Varied terrain can make the workout more engaging.
- Warm up: Spend 15–20 minutes with brisk walking, dynamic stretching, and light jogging to prepare the body.
- Use landmarks: Once warmed up, choose a landmark in the distance—such as a tree or lamp post about 100 meters away—and run towards it, increasing speed to a sprint.
- Active recovery: Upon reaching your landmark, slow to a light jog in any direction. Continue until you feel your heart rate begin to recover.
- Repeat with variety: Pick another landmark, perhaps 80 meters away, and sprint again. Vary the distances and intensity of your runs and jogs as you go.
- Duration: Continue these variations for at least 15 minutes, gradually increasing the total time over several weeks as your fitness improves.
For those training indoors, Fartlek principles can be applied on a treadmill by using the random speed setting, or on a track, though the unpredictable fun of outdoor landmarks may be diminished.
Fartlek’s adaptability and playfulness make it an excellent tool for both novice and experienced athletes. By breaking free from rigid structure, athletes can inject variety and enjoyment into their endurance routines while still achieving significant physiological benefits.
Potential Limitations of Fartlek Training
Despite its versatility and effectiveness, Fartlek training is not without its drawbacks. Chief among these is its lack of structure—because the intensity and duration of intervals are determined on the fly, it becomes quite challenging to quantify and monitor specific progress over time. Without clear metrics for distance, speed, or precise recovery periods, individuals may find it difficult to assess improvements or make data-driven adjustments to their regimen.
Moreover, for athletes who thrive on measurable results or require meticulously tracked progress—as might be the case in competition preparation—Fartlek’s inherently improvisational nature can prove less than ideal. Nevertheless, while the session-by-session gains may be hard to pinpoint, consistent use of Fartlek training does reliably foster broad improvements in overall fitness and endurance.
Adapting Fartlek Training for the Treadmill and Track
Fartlek training lends itself easily to both treadmill and track settings. On a treadmill, one can mimic the unpredictable pace changes of classic fartlek by manually adjusting the speed dial at random intervals, or by selecting a pre-set program such as “random” or “intervals” to vary the intensity throughout the session. This approach maintains the spirit of speed play, even within the controlled indoor environment.
Similarly, on a running track, fartlek principles still apply. Instead of adhering to strict splits or lap times, runners can incorporate bursts of acceleration or recovery based on physical landmarks—perhaps sprinting the straights and jogging the curves, or letting effort be guided by how they feel in the moment. While the structured surface of the track may not provide the same sense of play as undulating trails or open terrain, it allows for creative pacing and variation that continue to challenge the body in new ways.
Recommended Equipment for Fartlek Training
When planning for Fartlek training—especially in outdoor or off-road settings—selecting appropriate gear can bolster both effectiveness and safety. Trail running shoes are especially worthwhile for countryside or uneven terrain, as their design resists slips on mud, grass, and loose soil while providing ample support throughout the session. These shoes help maintain stability and comfort, regardless of whether your route winds through wooded paths or rolling hills.
For those taking Fartlek sessions to more rugged environments, consider additional essentials:
- Lightweight, moisture-wicking clothing to regulate temperature during bouts of varied intensity
- A simple digital or GPS watch, should you wish to loosely track time or distance without the rigidity of strict intervals
- A small water bottle or hydration vest for longer outings, especially in warmer weather
Though Fartlek training, by its nature, rejects rigid rules, a little thoughtful preparation in terms of equipment ensures you can focus on speed, terrain, and effort without distraction.
Although Fartlek training is normally associated with running, it can also be used for swimming and cycling.
A mockup Fartlek run entails easy running (roughly 70% VO2 max) joined with either short, fast spurts of running or hill work for short phases. Individuals can apply this rudimentary format to swimming and cycling by simply joining interval training, long, slow distance training, and pace/tempo training.
Practical Fartlek Example
The flexibility of Fartlek training makes it both accessible and endlessly adaptable. To get started, simply head to a local park, woodland, or recreation ground—varied terrain adds to the experience. Begin with a warm-up of 15–20 minutes, mixing fast walking, stretching, and light running. Once warm, select a nearby landmark—perhaps a tree or lamp post about 100 meters away—and accelerate towards it, reaching a sprint. On arrival, slow to a light jog in any direction, maintaining this pace until your heart rate settles. Then, choose another landmark, this time maybe 80 meters away, and sprint once more.
Continue these playful variations for at least 15 minutes, mixing distances and intensity based on how you feel. Over a few weeks, gradually build up the duration of your Fartlek sessions. This approach not only keeps training fresh and engaging but also fosters creativity and awareness of your body’s responses.
If outdoor options are limited, Fartlek principles can be mimicked on a treadmill by frequently varying the speed, or even on a track, though the unpredictability of natural surroundings often adds to the enjoyment.
A Fartlek training workout tests all structures of the body and is likely to augment VO2 max, increase the lactate threshold, and progress running economy and fuel application.
Bibliography
- Baechle, Thomas R., and Roger W. Earle. NSCA Essentials of Strength Training and Conditioning. 2nd Edition. Champaign, Illinois: Human Kinetics, 2008.
- Bompa, Tudor O. Periodization: theory and methodology of training. 5th ed. Champaign, IL: Human Kinetics, 2009.
- Kilgore, Lon, and Michael Hartman. Fit. Iowa Park, Tex.: Killustrated Books, 2011.
- Reuter, Ben. Developing Endurance. Champaign, IL: Human Kinetics, 2012.
