Fartlek Training: All You Need to Know

‘Fartlek‘ is a Swedish term that translates to ‘speed play’. Fartlek training is a combination of interval and speed training. Fartlek run pushes your body to pace itself for various speeds, fast runs as well as slow jogs. It is a type of running that involves both fast running along with slow-paced running without breaks. The ‘Fartlek’ method allows the runner to take control and choose the pace and length of the run.

Fartlek runs are a challenge that many runners turn to as a break from their normal routine. A Fartlek session is a challenging exercise that pushes runners outside their comfort zones, combining warm-ups, speed works, sprinting, and cool-downs into a constant interval training session designed to make you sweat.

Benefits of Fartlek Training Method

Here are some of the best benefits that you can reap with Fartlek training:

1. It helps you improve your speed.
2. It improves your endurance.
3. Race tactics are improved; they will help you dominate a race and make surges to overtake opponents or knock seconds off your time.
4. You will develop mental strength.
5. It helps you burn more calories.
6. Fartlek offers a lot of flexibility, so you can hit your limits or have an easy start if you’re a beginner.

Types of Fartlek Workout

There are three types of Fartlek training methods:

1. Long Fartlek Run

When you run your longest run of the week, push yourself for 1 minute every six or eight minutes. There’s not much difference between your normal long-run pace and this pace (maybe 15 to 20 seconds per mile faster). Running surges too quickly can make it difficult to return to your normal long-run rhythm.

2. Speed Play

This type involves warm up with a 12-minute jog, some drill as well as strides. For 1 minute each, you have to build for 3 minutes as moderate, moderate-hard, and hard. You’ll have to jog for 2 minutes, then go 7 minutes moderate-hard, jog for 3 minutes, then go 3 minutes hard, and finally jog for 5 minutes. After this routine, you can either take time to cool down or repeat.

3. ‘Surroundings’ Fartlek

Run to a landmark in the distance after you’ve warmed up — this can be a telephone pole, a mailbox, a tree, a building, etc. Slow down after reaching the landmark and then run at your usual pace for as long as you need (just don’t stop), then find a new landmark and run at that pace again. Keep in mind that there are no rules, so go with your gut feeling.

Incorporating Fartlek Training into Your Workout

 Here are some of the essential points you must remember in order to make Fartlek a part of your workout routine:

1. Keep running

A key difference between Fartlek training and interval training is that Fartlek is a continuous run. Whenever you perform Fartlek sessions, you may be doing them too hard if you need to stop or walk between your faster efforts. Make it your main focus to still be able to run on your recovery.

2. Trust the Feeling

You should run Fartleks based on your feeling rather than tracking your heart rate or GPS. Try imagining a scale from 0 to 10. Use 7-9/10 for your ‘on’ efforts and 4-6/10 for your ‘off’ efforts.

3. Give It Time

It may take time for you to master your Fartlek training, so be patient. Make a training diary in which you track what works and what doesn’t, enabling you to shape your approach over time.

Conclusion

The speed that you gain from your next race can be improved by Fartlek runs. When the body is exposed to varying and sudden bursts of speed, it will be better able to use this capability during the final stretch of an endurance race. The more workouts, movement patterns, and physical demands you experience, the better runner you will become. A new training schedule for runners should include — Threshold runs, Fartlek workouts, Interval exercises, and even Tempo runs. An effective training plan incorporates all of these workout types to keep the body challenged and engaged.