How to Do a Fartlek Run and Why It Works

Yup, it sounds weird. Let's get that out of the way. Fartlek training is as fun as it sounds, and it's super effective, too. You run fast, then jog when you need to. It's a great way to work on your speed and endurance at the same time, especially if you get instantly bored doing track workouts.

What Is a Fartlek Run?

A fartlek run is a run where you do faster bursts (called surges) mixed with easier running, usually changing speeds when you feel like it. It's a Swedish word that means "speed play," created by coach Gösta Holmér in the 1930s to give his cross-country runner a break from strict training regimens. The one real rule is that you keep moving the whole time so your heart rate stays up.

The difference between a fartlek and an interval run is that interval running uses specific distances, paces, and breaks where you can walk or rest. Tempo runs differ because they have you running one steady comfortable pace the whole time. Fartlek running is a mix of the two with speed changes, but nonstop effort.

Who Should Try Fartlek Training

If you can jog for 20 to 30 minutes without stopping, you can handle a fartlek run. If you can't quite do that yet, you can do something similar by walking briskly instead of jogging, and/or jogging instead of running. Walk-run training is also a great method in its own right. If you're not ready to run at all, try something like Japanese walking instead.

If you find yourself getting bored on steady runs, give fartlek training a try. It's also great for team sport athletes because soccer, basketball, and hockey basically involve the same type of running the whole time. Research shows fartlek-style conditioning improves speed, agility, and endurance in athletes. Of course, if you're returning from injury, check with your physical therapist before attempting a fartlek run or any other kind of intense training.

Benefits of Fartlek Training

Fartlek training helps you build aerobic fitness and increase your top speed. It can raise your VO2 max similarly to high-intensity interval training (HIIT). Increasing your VO2 max, which is the most oxygen your body can use during exercise, is a major marker of endurance fitness and a predictor of health and longevity.

A fartlek run is also more fun than a lot of other types of running, including steady state, even when you burn about the same calories. If you try it and don't like it right away, people tend to say it gets more enjoyable the longer you stick with it.

How to Do a Fartlek Run

Fartlek training is supposed to be more easy going and less rule based, but there is some structure to help guide you.

Warm Up

Jog easy for about 10 minutes, then add a few relaxed 15- to 20-second pickups. You don't want to do anything higher intensity without building up to it or you'll be more likely to get cramps.

Surge by Feel

Forget your watch for now and run by effort. Easy running should still let you talk a bit while you do it, but when you surge, it should be intense enough that you can only get a few words out but aren't holding your breath completely. This is a good way to estimate that you're keeping hard efforts around 80% of your max heart rate, which keeps it more enjoyable. In between surges, switch to a gentle jog until you can breathe more normally, then go again.

Start Short and Build

Start with about 20 minutes total, including the warmup, with six to eight surges of 30 to 60 seconds. Add a few minutes each week until you’re up to 30 to 45 minutes, and finish with five to 10 minutes of easy jogging.

Fartlek Workouts to Try

Once you’ve got the hang of it, rotate through these fartlek workouts:

• Landmark fartlek. Run hard to a mailbox or stop sign, then jog until you feel ready for the next one. Keep it up for 15 to 20 minutes.
• Chorus fartlek. Surge every time the chorus hits on your playlist and jog through the verses. A nine-minute rock ballad makes for a long, mean one.
• Countdown fartlek. Run hard for 4, 3, 2, and 1 minute, with 2 minutes of easy jogging after each, pushing a little harder as the surges get shorter.
• Long-run sprinkles. Pick up the pace for 1 minute every 6 to 8 minutes of your long run, just a bit faster than normal.

Read More: HIIT Training Treadmill Workout

How to Do a Fartlek Run on a Treadmill or Air Bike

Fartlek training is easy to do indoors on a treadmill. You can get a similar workout on an air bike as well, which takes the stress off your joints for a change. A manual treadmill like the Strive™ Curved Treadmill is ideal for fartlek training. The speed adjusts with your own effort, so when you surge, the treadmill instantly starts to speed up with you and when you slow down, so does the treadmill, no need for button mashing.

If your knees or shins need a break, take your fartlek to an air bike. The fan resistance climbs the harder you pedal, so a surge is as simple as pedaling like you’re late for something. The Strive™ Air Bike featuring VPR™ handles this well, and the rest of the REP® cardio machines lineup covers the days you’d rather not run at all.

Read More: The Best Manual Treadmill: Strive™ Curved Treadmill

How to Fit Fartlek Training Into Your Week

Fartlek's are fun and unstructured for the most part, but they're still hard. Ideally, only 20% of your training should fall in the "hard" zone, with the rest being easy. One or two fartlek runs a week is a good max for most runners. Other days, stick to rest or recovery runs. If you also lift, keep fartleks away from heavy leg days so you're not surging on legs that feel like wet sand.

Takeaway

A fartlek run is the most laid-back way to get faster because you don't need any rigid timing or pace instructions, just go by feel. If you can already run for 20 or 30 minutes at a steady pace, you're ready to give them a try. Otherwise, tame them down to a walk/jog until you're ready.

FAQs

What is a fartlek run and how does it differ from other running workouts?

A fartlek run mixes fast surges and easy jogging in one nonstop run, usually by feel. Intervals use set paces and rest breaks, and tempo runs hold one steady, hard pace.

What are the main benefits of fartlek training for runners?

Fartlek training builds speed and endurance at the same time and teaches you to surge and recover. It also tends to feel more fun than steady running, so it’s easier to stick with.

How do I incorporate fartlek sessions into my regular running schedule?

Swap one of your weekly runs for a fartlek and keep most of your other runs easy. Leave at least one easy day or rest day between a fartlek and any other hard workout.

How long should a fartlek run be?

Beginners can start with about 20 minutes total, including a warmup and cooldown. More experienced runners often go for 30 to 45 minutes.

Are fartlek workouts good for beginners?

Fartleks are good for beginners as long as you can jog for about 20 minutes without stopping. If you can’t yet, use brisk walking for the fast parts and slow walking for the easy parts.