What is fartlek training?

Fartlek training explained

Fartlek training provides specific approach to interval running. Understanding what it involves helps decide whether to incorporate it.

Swedish for 'speed play'

Fartlek translates from Swedish as 'speed play'. The name reflects the unstructured varied nature of training. Developed by Swedish coach Gosta Holmer in 1930s for cross country running. The playful approach distinguishes fartlek from rigid interval protocols.

Unstructured intervals during runs

Vary running pace throughout run based on terrain, mood, breathing or chosen markers. Run hard to next lamppost, easy to next corner. Run fast for unmarked time then slow when tired. The unstructured approach provides flexibility while training varied paces.

Mix of paces and intensities

Sessions include easy running, moderate efforts, hard efforts and recovery in varying durations. Adults running fartlek typically cover similar overall distance to steady runs but with varied paces throughout. The variety produces different adaptations than steady running.

Different from formal intervals

Formal interval training uses specific work-rest ratios on track (e.g. 5 x 1 km at specific pace). Fartlek lacks this rigid structure. Adults preferring less rigid training may enjoy fartlek over formal intervals. Both produce similar adaptations through different approaches.

Suits various goals

Useful for developing speed, endurance and mental engagement with running. Beginners can use simple fartlek (run hard for 30 seconds then easy for 2 minutes throughout run). Advanced runners can do structured fartlek with specific durations. The variety suits various goals.

Practical fartlek approach

Adults wanting to incorporate fartlek training can do so through specific approaches matching goals.

Choose route with varied terrain or markers

Roads with lamp posts, mixed terrain, parks with paths. The varied environment supports fartlek variability. Adults running same flat route repeatedly limit fartlek opportunities. Choose interesting routes.

Warm up with easy running

10 to 15 minutes easy running before adding faster segments. The warm-up prevents injuries and prepares body for harder efforts. Adults skipping warm-up have higher injury rates during fartlek.

Vary pace by feel or markers

Pick a tree or junction and run faster until reaching it. Then easy to next marker. Or run by feel - faster when energetic, easier when tired. The variation can be planned or spontaneous.

Build to 30 to 45 minute sessions

Beginner fartlek 20 to 30 minutes. Intermediate 30 to 45 minutes. Total time matters less than the varied effort throughout. Match duration to current fitness.

Use 1 to 2 weekly sessions

Fartlek 1 to 2 times weekly alongside easy runs and possibly other training. Adults doing only fartlek may need recovery between intense sessions. The 1 to 2 weekly frequency suits most runners.

When to see your GP about training concerns

Fartlek training is generally safe but consider professional input if any of the following apply.

• Cardiovascular conditions. Need clearance for intense running.
• Recent injuries. May need to wait before adding intense work.
• Persistent soreness from fartlek. Reduce intensity.
• Joint pain with hard running. Modify approach.
• Lack of progress despite fartlek. Programme assessment may help.

Fartlek (Swedish for 'speed play') is unstructured interval running where pace varies throughout the run. Mix easy running with faster sections at varying intensities. Less rigid than formal intervals but more varied than steady runs. Suits adults wanting variety without rigid protocols. Can be done by feel or with structured protocols. Effective for developing speed, endurance and mental engagement. Use 1 to 2 weekly sessions alongside easy runs and other training. Particularly useful for runners bored with steady running or without track access. The unstructured approach makes interval training accessible.

More on running

Fartlek training connects to related topics. interval training vs long runs covers intervals. how to improve running endurance covers endurance. And complete beginner's guide to running covers running basics.