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You are here: Training Home / Archives for Methods / Fartlek

The Definition of Fartlek

Derived from the Swedish term that means ‘Speed Play’, fartlek can provide an excellent endurance and strength session, as well as help improve your speed and race awareness. Fart=speed and lek=play

Fartlek - Speed PlayThe use of ‘fartlek’ came about to provide a less structured approach to that of interval training. Its origins and use were developed in the 1930′s. Whereas, in interval training the structure prescribes a given distance run in a given time with a given rest, fartlek’s approach is to have you run at a given time, 2 minutes for example over undulating terrain or flat wherever your run may take you. The effort prescribed can be at 10k race pace to whatever speed you wish to make your effort. The rest in-between is normally at an easy pace to allow recovery before the next effort.

The intensity, duration and terrain is determined by the runner. Fartlek can be used on all terrains, even on a track surface.

The session is known to stress both the aerobic and anaerobic energy pathways. Fartlek has grown into a popular method of training used by runners to provide an enjoyable and constructive alternative to simply pounding the streets with no purpose and plan.

Fartlek – speed play, is essentially a training session that comprises some speed [effort] change and at the same time as enjoying the session. It is similar but unlike interval training. Interval training is more disciplined and precise in it’s training goal. Fartlek is not as demanding and can be incorporated to suit one’s needs.

Articles under the Fartlek method:

with more to follow

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The creation of a Fartlek session discussed

From a coaching perspective, fartlek sessions are to achieve two things, one is to give a session that benefits the runner’s development and the second is to provide the person with an environment which is a change to their normal surroundings when doing a quality session determined by their effort.

The creation of a Fartlek sessionAthletes by their very nature are often hard task masters and when providing an interval track session they can hammer themselves for not achieving the target times set. Fartlek provides the break from that intensity, it is meant to be rewarding to how the athlete feels. The session is according to perceived effort and is best not timed for distance but specifically duration.

The use of a heart rate monitor during these sessions is also beneficial, as the athlete is able to determine effort according to pulse-rate, which further rules out the chance of overtraining. With that said, let’s mention a few typical fartlek session scenarios.

Fartlek is recognised by the hard and easy running during the session. [Read more...]

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The Top 6 Favourite Fartlek Sessions

Top 6 Fartlek Sessions

The following are considered the favourite six Fartlek sessions for athletes, which are beneficial to the various competition distances.

Note that all sessions have a 10 minute warm up jog and a 10 minute warm down. Because of the nature and often the stress of the session a thorough warm up is recommended, which should include a stretching routine to fully prepare the body.

Watson Fartlek
Beneficial training for 10k, 5k, 3k and cross country.

  • 10 minutes warm up jog.
  • Stride hard for 4 minutes with 1 minute jog recovery – repeat x 8
  • 10 minute warm down jog [Read more...]
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