One of the best parts about running is all the variations of runs and workouts you can do. Between daily training runs, tempo runs, long recovery runs, interval training, and so much more, there’s always a workout that suits your needs, goals, and preferences.
And if you’re looking to switch it up and add some variety to your workouts, a Fartlek run may be a great option for you.
Fartlek training is one of the best options for beginner and experienced runners looking to add some variation to their weekly training. But what exactly is a fartlek run? And are there really any benefits to adding this training into your running rotation?
At Marathon Sports, we’re keyed in to all different workout variations, including the popular Fartlek training. We’re here to guide you through exactly what it is, how to complete a Fartlek workout, and how you can benefit from this training.
What is a Fartlek Run?
The idea of fartlek training was developed in the 1930s by Swedish running coach Göster Holmér as a means of combining speed and endurance training to boost performance. The term “fartlek” stems from the Swedish term for “speed play”.
As the name suggests, Fartleks include playing around with different speeds and varying paces throughout your workouts. Simply put, fartlek runs are a variation on interval training in which runners alternate between different paces and intensities throughout a run. Throughout fartlek training, runners stay in constant motion but switch between faster, more intense intervals and slower recovery intervals.
Because fartlek runs are based around speed play and random intervals, there’s no one specific way to complete them. That’s what makes this workout so great – you can completely customize it to fit your needs and are in complete control of how the workout goes.
While fartlek training doesn’t have much specific criteria outside of varying paces and intensity, there are two types to consider if you’re thinking of adding fartleks into your running routine – unstructured or structured fartlek runs.
Unstructured Fartlek Runs
Traditional fartlek runs are less structured than other workouts and are designed to let you control the different variables and have fun while incorporating both speed and endurance training.
Compared to interval training, unstructured fartleks don’t have a rigid time or distance for each speed variation. Runners can choose to speed up until they reach a certain landmark along their route, alternate paces based on passing a number of mailboxes, or even adjust their speed based on the music they listen to on runs, such as picking up the pace for the chorus or slowing down for the verses.
Fartleks are supposed to be a more free and fun variation on traditional speed and endurance workouts, so try to enjoy it and add spontaneity throughout the run as you incorporate this speed play!
Structured Fartleks
If you prefer a more structured speed workout, there are still plenty of ways to partake in fartlek training. Structured fartleks look a bit more like interval training, with faster intervals being based on times or set distances. However, with fartlek runs, it’s important to stay in constant motion to build endurance, as opposed to interval workouts which may include some stationary resting.
This type of fartlek may consist of 90 second jogging/90 second sprinting intervals or 800 meter intervals. For runners who prefer doing their workouts on a track or treadmill, or have access to a good running watch, these structured workouts are a great way to incorporate fartleks into your run.
Benefits of Fartlek Training
Fartlek training offers a huge range of benefits for every runner, from physical health benefits to improved running performance. Here are just a few ways fartlek runs can benefit your training.
Improve Cardiovascular Health
Not only does fartlek training keep runs fun and interesting, but this form of training also has some significant cardiovascular and respiratory benefits.
Research shows that fartlek training has a significant positive impact on cardio and overall fitness among athletes. Pushing through more intense speed intervals and continuing to run as you recover is a fantastic way to build aerobic and anaerobic fitness and improve your cardio health and endurance.
Combine Speed and Endurance Training
Fartlek training offers a unique way to both build your endurance and work on speed and acceleration. While other forms of workouts help with one or the other, fartleks combine different trainings and allow you to build both endurance and speed.
By including faster, more intense intervals throughout your runs and staying in continuous movement as you recover, you’ll see improvements in both performance and endurance over longer mileage.
Enjoy a Versatile and Adaptable Workout
Fartleks aren’t just a great training tool for improving performance for experienced athletes. The versatility and ability to control and adjust fartlek training makes it a great option for runners of all skills.
For beginner runners looking to slowly venture into speed work, fartlek training is a fantastic tool. You can make these runs as intense or casual as necessary to meet your goals and slowly build up your endurance and speed.
Because fartleks are so flexible, they’re a great option if you have limited time or need a workout that can adapt to different needs. These workouts can be as long or as short as you like, with varying intensity so you can push yourself without risking injury or overtraining.
Mentally Prepare for Race Days
Every runner knows that race days can be unpredictable. Fortunately, fartleks can help you prepare for this uncertainty and get your mind and body ready for race days.
Throughout races, you may need to adjust your speed and adapt to different terrain. Fartleks mimic these varying conditions and ensure you’re both mentally and physically ready for race day and able to pick up the pace when necessary.
Have Fun!
Fartleks are designed to be a lively and spontaneous workout that allows you to have fun as you train. Variation is the key to keeping your runs enjoyable and preventing boredom or burn-out, and speed play is one of the best ways to switch things up and enjoy your speed work.
Try incorporating non-structured intervals into your runs, such as speeding up when you see a dog or pass a certain landmark. Your training run will fly by, all while you enjoy all the physical benefits associated with fartleks.
Final Thoughts
Every runner is different, so it’s important to find workouts and training plans that work for your specific needs. And if you want a type of training run that can adapt to these needs, offer endurance and speed training, and keep your runs fun, fartlek training might be the right workout for you.
What really stands out about fartlek runs is that you can make it exactly what you want. Elite athletes who prefer structure and set training plans may benefit from a more systematic fartlek workout, while beginner runners can enjoy a versatile introduction to speed workout while having fun with unstructured intervals.
No matter what you’re looking for in a training run, fartlek runs can offer countless benefits, including improved cardio, versatility, and better preparation for race day conditions.
However, you’re not going to achieve the same benefits from these training runs if you don’t have all the tools and resources you need to succeed. That’s where Marathon Sports comes in. With the right running shoes, nutrition, and a high-quality watch to track your distance, pace, and intervals, you’ll have everything you need to make the most out of your fartlek runs.
Stop by one of our New England stores today or visit our convenient online store to get everything you need shipped right to your door! Armed with the right running gear and tools, you’re ready to add fartlek runs to your routine and enjoy all the performance and strength benefits on your next race day!
