Fitwins Guide to Fartlek Training

What is Fartlek Training?

June 26, 2023

Fitwins Guide to Fartlek Training

Fartlek training is a popular and effective way to improve your running performance. This form of speed training combines varying speeds and distances to challenge your body and push your limits. Whether you’re a beginner or an experienced runner, incorporating fartlek training into your routine can help you boost your speed, endurance, and overall fitness. In this guide, we’ll look at everything you need to know about fartlek training, including its definition, benefits, different variations, and sample workouts. So, lace up your running shoes and let’s dive in. 

What is Fartlek Training?  

Fartlek, a Swedish term meaning “speed play,” is a form of interval training that combines continuous running with varying speeds and intensities. It was developed by Swedish Olympic athlete Gosta Holmer to introduce variety and improve fitness. Unlike structured interval training or tempo running, fartlek training offers a more flexible and unstructured approach. It allows you to adjust your pace and distance based on how you feel during the run. This individualised and adaptable nature of fartlek training makes it a fun and engaging workout for runners of all levels. 

Benefits of Fartlek Training  

Incorporating fartlek training into your running routine offers a range of benefits that can enhance your overall performance. Here are some key advantages of fartlek training: 

Improved Endurance and Speed 

Fartlek training helps improve your cardiovascular fitness, endurance, and speed. By incorporating bursts of faster running into your workout, you challenge your body to adapt to different paces and intensities. This variation in speed and effort forces your heart and lungs to work harder, ultimately increasing your aerobic capacity. Over time, this can lead to improved endurance and the ability to sustain faster speeds during races and long-distance runs. 

Enhanced Mental Toughness and Focus 

Fartlek training not only strengthens your physical abilities but also builds mental toughness and focus. As you push yourself outside your comfort zone and tackle varying speeds, you develop resilience, willpower, and the ability to overcome mental barriers during races. The mental challenge of fartlek training prepares you to stay strong and determined, even when faced with fatigue or the desire to give up. This mental fortitude can be a game-changer in competitive running. 

Versatility and Variety 

One of the major advantages of fartlek training is its versatility and adaptability. You can perform fartlek runs on any surface, such as roads, trails, tracks, or even on a treadmill. Additionally, you have the freedom to choose your own landmarks or time intervals to dictate the pace changes. This flexibility allows you to explore different routes, scenery, and terrains, making your runs more enjoyable and engaging. The variety in fartlek training keeps your workouts fresh and prevents boredom, ultimately motivating you to stick to your training plan. 

Improved Running Economy and Form 

Fartlek training helps improve your running economy, which refers to the efficiency of your running technique and energy utilisation. By incorporating faster intervals into your runs, you activate different muscle fibres and engage your cardiovascular system more intensively. This increased demand on your body forces it to adapt and become more efficient in delivering oxygen to your muscles. As a result, your overall running form, efficiency, and performance can improve. 

Time Efficiency 

Fartlek training can be a time-efficient workout option for busy runners. Unlike structured interval training, which often involves specific rest and work intervals, fartlek runs allow you to seamlessly transition between different paces without the need for strict timing. This eliminates the need for constantly checking your watch or adhering to a rigid schedule. With fartlek training, you can make the most of your workout time by incorporating intervals based on how you feel and the natural flow of your run. 

Advantages and Disadvantages of Fartlek Training  

Like any training method, fartlek training has its own set of advantages and disadvantages. Understanding these can help you determine if fartlek training is the right fit for your running goals and preferences. Let’s explore the pros and cons of fartlek training: 

Advantages of Fartlek Training 

  • Flexibility and Adaptability: Fartlek training allows you to adjust your pace and distance based on how you feel, making it suitable for runners of all levels. You have the freedom to tailor your workouts to your individual needs and preferences. 
  • Increased Motivation: The variety and unpredictability of fartlek training can keep you motivated and engaged in your running routine. The ability to explore different paces and terrains adds an element of excitement and challenge to your workouts. 
  • Improved Mental Resilience: Fartlek training challenges you to push through discomfort and fatigue, helping you develop mental toughness and resilience. Over time, this mental strength can extend beyond your running and positively impact other areas of your life. 
  • Efficient Use of Time: Fartlek training eliminates the need for strict timing and allows for seamless transitions between paces. This makes it a time-efficient workout option, especially for those with busy schedules. 

Disadvantages of Fartlek Training 

  • Lack of Structure: Fartlek training’s unstructured nature can be a disadvantage for those who prefer a more regimented training plan. If you thrive on specific guidelines and measurable targets, other training methods like interval training or tempo runs may be more suitable. 
  • Risk of Overexertion or Injury: Fartlek training’s flexibility can also pose a risk if not approached with caution. Without a structured plan, it’s easy to push yourself too hard or neglect proper rest and recovery, potentially leading to overexertion or injury. 
  • Limited Focus on Specific Training Goals: Fartlek training’s emphasis on variety and adaptability may not be ideal if you have specific training goals, such as improving your race pace or targeting a specific distance. Other training methods may provide more targeted and measurable results in these cases. 
  • Requires Self-Discipline: With the freedom to adjust your pace and intensity, fartlek training requires self-discipline to maintain a balance between challenging yourself and avoiding overexertion. It’s important to listen to your body and make mindful decisions during your runs. 

How is Fartlek Training Different from Other Speed Training Methods?  

While fartlek training shares similarities with other speed training methods like interval training and tempo runs, it has its own unique characteristics that set it apart. Here’s how fartlek training differs from other speed training methods: 

Interval Training 

Interval training involves alternating between periods of high-intensity effort and recovery. It follows a structured format with specific work and rest intervals. In contrast, fartlek training offers more flexibility and freedom in adjusting your pace and distance. Fartlek runs allow you to seamlessly transition between faster and slower speeds without strict timing. 

Tempo Runs 

Tempo runs focus on running at a steady, challenging pace that is slightly below your maximum effort. These runs typically involve a warm-up, a sustained effort at your tempo pace, and a cool-down. Fartlek training, on the other hand, incorporates intervals of faster running with periods of easy running. It allows for more variation and unpredictability in pacing. 

While all these speed training methods have their merits, fartlek training stands out for its versatility, adaptability, and enjoyment factor. 

Fartlek Workouts  

Fartlek workouts can be customised to fit your fitness level, training goals, and preferences. Here are three sample fartlek workouts to get you started: 

1: Time-Based Fartlek 

  • Warm up with an easy jog for 10 minutes. 
  • Run at a faster pace for 1 minute, pushing yourself just outside your comfort zone. 
  • Recover with an easy jog for 2 minutes. 
  • Repeat steps 2 and 3 for a total of 5 intervals. 
  • Finish with a 10-minute cool-down jog. 

2: Distance-Based Fartlek 

  • Warm up with an easy jog for 10 minutes. 
  • Choose a landmark (e.g., a lamppost, tree, or street corner) and sprint to it at a challenging pace. 
  • Recover with a slow jog or walk for 1 minute. 
  • Repeat steps 2 and 3 for a total of 10 intervals. 
  • Finish with a 10-minute cool-down jog. 

3: Pyramid Fartlek 

  • Warm up with an easy jog for 10 minutes. 
  • Run at a faster pace for 1 minute. 
  • Recover with an easy jog for 1 minute. 
  • Increase the duration of the faster intervals by 1 minute with each repetition (e.g., 1 minute, 2 minutes, 3 minutes, and so on). 
  • Once you reach the peak (e.g., 5 minutes), start decreasing the duration of the faster intervals by 1 minute with each repetition. 
  • Finish with a 10-minute cool-down jog. 

Remember to listen to your body, adjust the intensity and distance based on your fitness level, and gradually progress as you become more comfortable with the workouts. 

Tips for Fartlek Training  

To make the most out of your fartlek training and ensure a safe and effective workout, consider these tips: 

Start Gradually: If you’re new to fartlek training, start with shorter intervals and slower paces. Gradually increase the duration and intensity of your intervals as you become more comfortable and fit. 

Listen to Your Body: Pay attention to how your body feels during the run. If you’re feeling fatigued or experiencing pain, slow down or take a break. Fartlek training should challenge you, but it shouldn’t lead to overexertion or injury. 

Proper Warm-up and Cool-down: Begin each fartlek session with a 10-minute warm-up jog to prepare your muscles and gradually increase your heart rate. After the main workout, finish with a 10-minute cool-down jog to help your body recover and prevent muscle soreness. 

Mix Intensity and Distance: Experiment with different combinations of intensity and distance in your fartlek runs. You can have shorter, high-intensity intervals followed by longer recovery periods or vice versa. Play around with the intervals to keep your workouts diverse and challenging. 

Stay Hydrated: Hydration is crucial during any workout. Make sure to drink enough water before, during, and after your fartlek runs to maintain optimal performance and prevent dehydration. 

Have Fun: Fartlek training is all about enjoying the process and embracing the variety. Celebrate your accomplishments, challenge yourself, and find joy in the journey. Remember, every run is an opportunity to improve and grow as a runner. 

Fitwins Virtual Fitness Challenges: The Perfect Reward for Fartlek Training  

Completing a fartlek training session is an achievement worth celebrating. That’s where Fitwins Virtual Fitness Challenges come in. Fitwins offers distance-based challenges through their app, which can be downloaded on Apple or Android devices. These challenges take you on exclusive routes through famous cities, such as Rome, Tokyo, and Rio de Janeiro. 

Developed by competitive long-distance runner Carl Ryde, Fitwins Virtual Running Challenges provide a unique and engaging way to track your distances covered and earn a well-deserved medal at the end of each month. It’s a fantastic opportunity to challenge yourself, stay motivated, and connect with a community of like-minded runners. 

So, after conquering your fartlek training sessions, reward yourself with the excitement and sense of accomplishment that comes from participating in Fitwins Virtual Fitness Challenges. 

Disclaimer: Always consult with a healthcare professional or certified trainer before starting any new exercise program. Listen to your body and adjust the intensity and duration of your workouts to ensure they are appropriate for your fitness level and health condition. 

Return to Blog Home Page

Share:

Recent news

Run, cycle or walk and earn awesome medals

FAQ

Not sure how virtual fitness works?

The easiest way to learn is to try Fitwins for yourself! The app is free to download, and you only pay for challenges you take part in, so why not take it for a test drive?

In the meantime, here are the answers to some of our most frequently asked questions about how Fitwins compares to other virtual walking challenges.

No! We believe that flexibility is the key to fitness success, so instead of forcing you to complete a set distance, we let you set your own goal.  This means you can be flexible in how you complete YOUR challenge: so if you are smashing your target, you can raise the bar and aim for more. 

All entries into our challenge will receive a great medal, with a ribbon specific to the challenge type.

For our “iconic challenges”, your ribbon will have a unique design related to the challenge. For our regular monthly challenges, your ribbon will reflect the total distance you covered.

Running and walking ribbons are awarded based on 25, 50, 75, 100, 125, 150, 175 and 200+ miles. Cycling ribbons are for distances of 50km, 100km, 200km, 500km, 1000km, 2000km and 3000km. 

Absolutely! Not only that, but all the distance you’ve covered since the start of the month will count, as the Fitwins App syncs with Strava and logs all activities from the start of the month, regardless of what date you sign up for the challenge. 

If you are hitting the streets with your app activated, verification is completed automatically by sycning with Strava. You can focus on completing your challenge, and we’ll take care of the rest.

If you’re using a treadmill, exercycle or other stationary equipment for some of your challenge, you’ll need to log this manually.

JOIN OUR MAILING LIST

Be the first to hear about our exciting virtual running and virtual cycling challenges, medals and awards

Activate
Motivation Mode

Download our app and try our challenges for FREE