What’s a Fartlek?

Have you heard of fartlek training? Do you know what a fartlek is and how this training method can improve your running? Do you like to say the word fartlek? I do!

Many runners have heard of fartlek training but not everyone knows what this type of training is and how it can impact your running. Fartlek is Swedish for “speed play.” When you run fartleks you force your body to work both aerobically and anaerobically. In other words, you work your body with and without oxygen making it a more efficient machine, thus increasing your ability to run at a faster pace.

A basic fartlek workout might look something like this:

• Warm Up: easy run, 5-10 minutes
• Work: steady, hard speed for 1-1.5 miles (this should be hard enough that you could answer a question if you were asked, but you’d rather not talk)
• Recovery: speed walk for about 5 minutes
• Start Speed Work: easy run with sprints mixed in, usually sprint 50 meters or so then settle back into an easy pace, repeat until tired
• Easy Running: easy run with a few quick steps now and then thus simulating suddenly speeding up to prevent being overtaken by another runner
• Full Speed: run full speed, uphill for 175-200 meters
• Fast Pace: run at the “work” pace for 1 minute
• Repeat the routine for the amount of time prescribed for your workout.
• Cool Down: easy run, 5-10 minutes

The above workout might look a little daunting. I understand. The beauty of fartlek training is that it can be customized for any level of athlete. The key is to work your body at 60-80% of its maximum heart rate then to let it recover, then repeat, if you can. For example, telephone poles and other landmarks make it easy to run fartleks. Choose a landmark and run towards it, gradually picking up the pace, running fast but not all out. Then hold that pace for the last 20 steps or so while concentrating on relaxing and allowing your momentum to take over. Recover for about half the time it took you to run the fartlek and repeat.

Give fartleks a try and see how adding just a little speed work can greatly increase your body’s ability to perform!

Photo Credit: Duncan Rawlinson, http://TheLastMinuteBlog.com

June 26th, 2009 by Aspen Streetman | Posted in Tips, Training | (1)