Spice up your weekly workout routine by introducing Fartlek runs!
If you're getting bored of your planned and structured speed sessions, then a fartlek workout can freshen things up for you and keep you motivated to crush your next session!
Fartlek runs demand that you never stop running and you include short bursts of speed for varying and random distances and durations. The word "fartlek" originates from Sweden and means "speed play".
As the name suggests, it's a training method which makes running fast FUN!!
The concept of fartlek runs may sound quite similar to interval training, in that you're intermittently running some full-on efforts.
But there are a few distinct differences.
Let's take a look...
Fartlek Workouts vs Interval Training
While they are both forms of high-intensity interval training, there are a few important differences between Fartleks and intervals.
Recovery Periods
First up, with interval training we typically include a walk or complete rest period between sets, allowing you to lower your our heart rate so you're ready to smash the next interval.
On the flipside, with Fartleks you'll always be running and there is no specific recovery period built in to the workout. No stopping allowed!!
Intensity Levels
Usually when we do intervals we'll be pushing ourselves to the limit, and because we have the recovery period between sets we can do it.
However, as there are no times for total recovery in a fartlek session, we have to dial back the top speed and effort a little bit. This allows us to keep going and run for longer.
Workout Structure
Later on I'll show you how to actually do a fartlek session. The key thing to remember is that a classic and traditional fartlek is planned as you run.
Interval workouts tend to be much more structured.
For example, we may do a session of 6 x 1km intervals with 2 minutes recovery. This is planned out before you begin.
Fartleks are gonna be more spontaneous and the you'll be deciding to your little bursts of speed when you're feeling ready.
Average Heart Rate
While top speed might not match intervals, your overall average heart rate (HR) should be higher for a fartlek workout than for intervals, because the jogging recovery also means HR does not drop as low during the recovery portions
Fartleks are a fun addition to your workout plan. There a few things to consider before deciding when and where to do them.
Let's dive in!
How Often Should You Do Fartlek Training
The majority of our runs should be easy, and doing any interval, fartlek or high-intensity efforts too often can mean you don't get the full benefit as your body doesn't have time to recover and adapt.
And it's easier to get injured by doing these sessions too often because of the extra strain and pressure they put on your muscles and joints.
A good place to start is to include 1 fartlek every couple of weeks alongside your easy runs, long runs and tempo runs.
Benefits of Fartlek Workouts
Here are some of the benefits of fartlek training...
Boost your Speed & Endurance!
Fartlek training works on both your aerobic and anaerobic engines.
That’s why it’s one of the best ways to help you improve running endurance and speed at the same time. BOOM!
Replicate Real Life Sports
If you play any sports such as football, basketball or rugby, then you’ll know that these sports require frequent changes and bursts of speed.
Including fartlek training will train your body to become used to these sudden accellerations.
Improve your Race Tactics!
While racing, you will typically run fast, then slower, then fast again.
This method of training involves varying the intensity level of your training to teach your body how to recover faster.
The magic of fartlek can help you crush that other runner and get to the finish line before them!
Stop you Getting Bored!
Sometimes we just get bored with our highly structured interval workouts. And when we get bored we tend not to do it!
Fartlek runs offers a creative, less structured, and on-the-go form of interval training that’s guaranteed to shake things up with your training program.
They are also particularly useful when you're running around a short loop which can become repetitive and boring quite quickly.
Afterburn Effect of Calories
Fartlek is one form of HIIT workouts.
The typical fartlek workout session will force you to work at a higher energy level, leading to greater calorie burn and energy expenditure, during and after you've completed the workout.
Downsides of Fartlek Workouts
Fartlek workouts, just like another workout method, has its own disadvantages that you need to pay attention to if you want to make the most out of it.
Here are a few things to consider before you start fartlek training.
Running Experience
You don’t need to be an elite runner to do fartlek training, but it's gonna help if you have a good grasp of your capabilities with pace increases.
Going too hard too early in the workout could mean that you'll have to call it a day sooner than you hoped for, and don't get the max benefit from your workout.
Injury Risk
As with any type of interval training, it's wise to make sure you have a solid base of fitness before doing a fartlek workout.
Jumping straight into any kind of interval training without having a solid fitness base is likely to do more damage than good, and is a surefire way to end up injured.
Can Be Hard to do with Other Runners
Even though you are in control of the pace, distance and time of any fartlek session, if you and your running friends have a different pace, it’s going to be hard to keep up the pace—unless one of you is the leader and the other one is willing (and capable) to follow.
For more info and ideas check out this useful video from Global Triathlon Network!
Example of Fartlek Workouts
Remember one of the key concepts of fartlek workouts is that you're constantly running.
So, keep this in mind for these examples where I talk about switching between the faster and slower paces. The "slower" pace should something similar to your "easy" run pace.
Traditional Fartlek
This is typically run on the road using available landmarks as guides.
Pick a lamppost and sprint to it, then slow down when you get there. Jog until you choose your next lamppost then sprint again.
Here's a few more interesting and unique fartlek training ideas from the Triathletes Tribe website!
Mailbox Fartlek
Can be a similar concept to the traditional lampposts. Alternate between high and moderate tempos when you see one mailbox to the next.
Music Fartlek
A couple of options here.
You can either switch between songs to create longer intervals or change your pace to match tempo changes within the song, for example quicker on the chorus and slower on each verse.
If you do go changing tempo between songs then choose the songs carefully. You don't want to go up tempo on American Pie or you'll be running fast for quite some time!!
Hear a Bird Fartlek
This is a cool idea which requires you to keep your ears open as well!
Run fast when you hear a bird sing, then slow down when you the next one sing. Repeat this until you can run no more!
White Car Fartlek
A fun one if you're running by a busy road! Not so good if you live in the middle of nowhere!
Speed up when one white car passes you, then slow down when another goes by.
The Bottom Line
I really enjoy adding in a fartlek training session once every couple of weeks alongside my regular interval workouts.
It's great to be creative with our workouts and making them fun will help to stave off boredom and keep us motivated.
Start off with something easy, and once you become more familiar with the whole concept you can begin to push the envelope a bit further!
Happy Racing and remember....
WHO DARES WINS!!
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