Of all the systems of training that exist in the world, the concept of fartlek training can be among the most confusing — at least at first. Its name betrays neither its objectives nor hints at its basic meaning unless you happen to speak Swedish. Even when you learn that the word is a Swedish term for “speed play,” the intricacies of how and when to deploy this method might elude you.
But if you’re looking to improve your running both physically and mentally, fartlek training is a must. This method of cardiovascular exercise deemphasizes formal workout structure to maximize effort. You won’t be running X miles or for Y amount of time at a steady pace.
Instead, fartlek training is all about mixing it up. You’ll run fartleks at different intense speeds, for various lengths of time, across longer distances. Read on to learn more, because the freedoms offered by fartlek runs might be just what you need to break through your cardiovascular plateaus and reach new levels of increased strength, speed, and endurance.
What Is Fartlek Training?
The word “fartlek” means “speed play.” The training system bearing that name was developed by Swedish running coach Gösta Holmér in the 1930s.
Fartlek training is about mixing up your effort levels throughout a run as opposed to rigid time constraints, steady paces, or mileage goals. With fartlek workouts, you are not obligated to cover a set distance within a pre-established timeframe. Instead, you’ll get however far you get based on your exertion levels.
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For example: in a typical sprint workouts, you might perform eight 30-second sprints with one-minute recovery periods. Each of these sprints will likely have the same goal: maintain the fastest pace you can for those 30 seconds.
But in a fartlek session, there will be several notable differences:
- Interval runs won’t all be the same length. You may have 30-second, one-minute, two-minute, and three-minute intervals all in the same workout.
- You may base each interval on different speeds, which will be intentionally different during each interval. Shorter intervals might call for you to run at your mile pace, while longer intervals may call for your 10k pace.
- If you’re unsure of your mile, 5k, and 10k paces, you will base fartlek intervals on your effort level. Shorter intervals may call for a seven out of 10 effort, while longer intervals may call for you to sustain a five out of 10 effort.
- When you’re running outside, you might also use landmarks instead of time intervals to help determine the duration of your effort levels. When you reach the next streetlight on your path, for example, you may decide to all-out sprint until you pass that big tree in the distance.
The less structured nature of fartlek runs is designed to make you a more aware, controlled runner while improving your speed and stamina.
How to Do Fartlek Training
Your fartlek session must possess a few key features to be considered a true fartlek. The first feature is that your overall cardiovascular exertion must be continuous — in other words, you’ll be running the whole time. Recovery periods won’t have you stopping or even walking. Instead, you’ll maintain a run or at least a slow jog throughout your entire session.
But just because you’re running the whole time doesn’t mean fartlek sessions are continuous, steady-paced bouts. The second key feature of a fartlek run is that multiple intervals will be at a faster-than-average pace. Not all of these will be all-out sprints, though these will likely come up in fartlek sessions.
Within these criteria, the workout can be as structured or unstructured as you choose to make it.
Fartlek Training Beyond Running
Fartlek protocols are not isolated to running. You can “sprint” at different effort levels on a rower, a ski erg, a bicycle, or even in a swimming pool. Follow the same protocol you would for running — maintain a continuous effort even during recovery, with many intervals being at a faster-than-normal pace — and you’ve got yourself a fartlek.
The crucial component is that fartlek training relies on self-assessment. This means that if a certain distance or time segment calls for you to offer an effort level of 75 percent, 90 percent, or 100 percent, your displayed effort should match that intent. This can apply to any type of cardio training you choose.
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Benefits of Fartlek Training
Though fartlek sessions are less structured than a standard sprint on the treadmill or a set and rep scheme on the platform, it is a reliable method of physical training. It is capable of boosting your cardiovascular capabilities significantly.
Fartlek training can also seriously improve your mental toughness during training and can carry over to your level of discipline during actual competition.
Customizable
Since fartlek training is built around speed play, you can tinker with as many different pacing variations as you want to squeeze into your workout. This gives you the type of flexibility that isn’t present in either highly structured sprints or continuous, steady-state runs.
You can apply this methodology to any form of cardio that you wish. If you’re out through the city doing distance training, this may take the form of you tripling your pace for one block out of every three. On a rowing machine, this can mean throwing in an occasional 100-meter sprint whenever the mood strikes you just to see how quickly you can transition to power production.
Regardless of your exact approach, fartlek training does not lock you into any sort of prescribed routine.
Reduced Pressure
During fartlek training, you aren’t necessarily under any obligation to recover quickly from all-out bursts of speed. Instead, many fartlek protocols permit you to drop your minimum effort to as low a level as necessary — as long as you’re still running or jogging — while you actively recover from the most demanding segments.
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Having this freedom eliminates your need to quickly turn around and give it your all again before your body is adequately prepared. It also means you can approach each exertion period fearlessly because you can dictate the length of your recovery period.
There’s no need to hold back for fear of losing energy later in the workout. With fartlek training, the idea is to live (and run) in the moment.
All-Purpose Endurance
Fartlek runs are about pushing your limits. These runs take a session that might normally be a 20-minute steady-state run and turn it into a workout that features sprints at different intensities, over different periods. You’ll train yourself to develop speed and endurance at the same time. Your goal might be running a faster 5k or improving your overall mental endurance. Either way, you’ll boost your stamina on all fronts.
A fartlek session imbues you with the benefits of a distance training session while also tapping into the upper reaches of your anaerobic threshold. As a result, you’ll find yourself fully prepared to tackle long distances, short sprints, and any distances in between.
Better Physical Awareness
Fartlek training’s requirement that you play with different speeds throughout a training session helps you more accurately gauge your field reserves. This is a vital tool to possess during key moments of competitive races. By getting more in touch with your own abilities and effort levels, you’ll be able to confidently up the ante on command at critical moments.
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This training method empowers you to feel the tangible differences between effort levels of 75 percent, 85 percent, and 95 percent. You’ll develop the ability to identify the top speed you can maintain for any given period, whether that’s for the next lap, the upcoming three minutes, or until you reach the next signpost on the trail.
Mental Toughness
You may not be able to get out on the football field and reproduce the exact feeling of a full series of downs without the presence of teammates or opponents. But you can use the fartlek training style to replicate the eight explosive seconds after the ball is snapped, followed by 15 seconds of jogging back to the huddle. Follow it up with another huge burst of speed.
You can customize fartlek runs to the needs of your sport, helping you cultivate the precise kind of mental toughness you need. In this manner, you can prepare for the demands of your different energy systems, building body awareness and confidence along the way. By mastering the ability to turn on a faster pace quickly, you’ll get your body and mind ready for race day.
Fartlek Training Workouts
The only limitation of fartlek training is your imagination. To get you started, read on for some solid examples of fartlek workouts to test your cardio capabilities regardless of your choice of cardio.
As always, don’t forget to warm up and cool down before and after your training.
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30-Minute Fartlek Workout
This workout is split into 15 segments that are each two minutes long. You’ll dictate your pace based on the RPE scale — that is, your rating of perceived exertion, or how hard your effort feels on a scale of one to 10. One will be your easiest effort and 10 will be your all-out, can’t-push-any-harder effort.
- 30 Seconds: RPE 3
- 30 Seconds: RPE 5
- 30 Seconds: RPE 7
- 20 Seconds: RPE 8
- 10 Seconds: RPE 10
Repeat this cycle 15 times in total. This means that your all-out sprinting segments are followed by an immediate return to a 30 percent effort level.
Ladder Fartlek Workout
For this fartlek, you’ll be operating with a ladder-style “rep” scheme. After a thorough warm-up, you’ll start with a quick minute at a mile pace. If you’re not sure what your mile pace is, aim for a seven or eight RPE. Your effort should feel strong and intense, but sustainable. Aim to breathe steadily, but you should feel your heart rate getting up there.
For your 5k pace at an RPE of six, you’ll want to be going slower than your mile pace, but still run strong. For your 10k pace, run at an RPE of five — not quite a jog, but not a hard run, either. You’ll want to be able to maintain this pace for three minutes confidently.
Go back down the “ladder” before finishing off the workout with a 30-second sprint. Don’t forget to cool down.
- One minute: 1-mile pace @ RPE 7-8
- Two minutes: 5k pace @ RPE 6
- Three minutes: 10k pace @ RPE 5
- Two minutes: 5k pace @ RPE 6
- One minute: 1-mile pace @ RPE 7-8
- 30 seconds: sprint @ RPE 9
Outside Fartlek Workout
Running outside and dislike counting down the seconds until your next interval? Use natural landmarks to help pace your effort and mix up the predictable unpredictability even more.
Here’s an example, imagining that you’re running through your neighborhood if it’s safe to do so.
- Jog @ RPE 5 for three blocks
- Sprint @ RPE 9 between the fire hydrant and the upcoming stop sign
- Jog @ RPE 3 until you pass the big upcoming oak tree
- Run @ RPE 7 until you cross two more streets
Continue with this kind of unpredictable predictability, using everything from trees and telephone poles to boulders or upcoming shadows as your markers for when to slow down and when to kick it up a notch.
Alternatively, lace up your running shoes extra tightly and let your playlist determine your running pace. Maybe you’ll do a continuous run during your favorite song’s verses, and kick it up to a very fast pace during the energetic chorus.
Embrace the Freedom
If you’re a stickler for routine, you might be reluctant to eschew your rigid adherence to time repeats in traditional speed workouts. But by diving into fartlek training, you’ll help yourself blast through speed and endurance plateaus.
The informal structure of fartlek workouts will get you better acquainted with your body, your pacing, and how hard you can push yourself and switch gears at any given moment. And frankly, nothing beats the combination of freedom and accomplishment you feel when you’ve left your old limitations in the dust.
FAQs
The notion of an unstructured, hybridized form of strength and endurance training will probably inspire a few questions. Here are some helpful answers.
What is fartlek training?
Fartlek training is a relatively unstructured system of cardiovascular training that incorporates bursts of speed into a long, continuous endurance effort. The inclusions of fast-paced segments can be pre-planned or random. They can be dictated by either length of time, distance, or your ability to maintain a predetermined speed.
Is fartlek training good for beginners?
Fartlek training is one of the very best methods of training for beginners. The method is based on your perceived levels of effort, so you can pump the breaks when you need to while also challenging yourself.
It is particularly beneficial during periods when a trainee is learning to gradually and safely increase their rate of speed during running or rowing, swimming, or other aerobic activities.
What are the benefits of fartlek training?
The many benefits of fartlek training include learning to transition between effort levels, incorporating anaerobic exertions in aerobic workouts, and confidence-building. You’ll also gain the ability to push your performance boundaries without succumbing to the temptation to hold back unnecessarily.
Featured Image: Jacob Lund / Shutterstock
