What is a Fartlek Run?
The Swedish word Fartlek means “speed play.” A fartlek involves intervals of changing speeds and efforts, and there are no stopping breaks.
Resting While Running
During an interval workout, we generally walk or stand during the rest periods - the rest periods are an opportunity to grab a sip of water and catch our breath. But a fartlek run involves continuous running (or jogging) - there is no walking or standing around. The rest periods between intervals of hard running are simply a slower running (or jogging) pace - a pace comfortable enough to maintain while recovering for the next hard interval.
Intervals First, then Fartlek
Fartlek workouts are not always an appropriate workout choice for a new runner because for they won’t be able to recover from a hard interval without walking. Similarly, a “one pace runner” should try intervals with walking before attempting a fartlek run.
A certain level of fitness and experience with a variety of paces is required to be able to recover while jogging.
I recommend new runners start with interval workouts that include walking, as well as lots of different paces and effort levels before adding fartlek runs to the workout schedule.
The Style of Fartlek
The key characteristics of a fartlek are 1) effort-based and 2) off the track. There should be no specific pace goals for the hard run intervals. Instead, these workouts should be run by feel with the goal of dialing in the assigned effort level. Fartlek runs are most commonly structured by time or approximate distance, which makes sense to me since this style of training is done off the track and was invented in the 1930’s before anyone had GPS watches.
Intervals are generally measured in minutes, but even the structure of time isn’t necessary for fartlek running. A simple fartlek run could be “run hard past 5 houses, then jog easy past 3 houses” and repeat through a residential neighbourhood.
While GPS watches now allow runners the option of distance-based fartlek runs, I generally de-emphasize data use in this kind of workout. As mentioned, the style of fartlek running focuses on effort, not on the watch.
Speed Play should be fun
Fartlek runs are fun because they’re relatively unstructured compared to interval workouts and there are no specific pace ranges. A runner is free to run based on feel without the pressure of hitting a goal.
There are endless combinations of intervals and patterns that could all be considered fartlek runs. For example, here are some very different fartlek workouts:
20 minute run with 30 second surges of hard, fast running every 4 minutes.
35 minute run with faster intervals in the following pattern: 2, 3, 4, 5, 4, 3, 2 minute hard segments with 2 min easy running in between each one.
60 minute run alternating 5 min hard, 2 min easy.
Note that each of these runs should involve and easy jog at the front and end for warmup and cool down.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.