How to Run Fartleks

Fartleks are flexible speed workouts that can be incorporated into regular runs. Swedish for "speed play," fartleks should be an enjoyable workout where you can choose your pace and distance depending on your fitness level and how you are feeling on the day. Fartleks are beneficial within any run but are most effective when incorporated into longer efforts on dirt paths and rolling hills.

Fartleks are a great introduction to speedwork for beginners, those getting back into running after a break, or runners who need to change up their training. They can be a fun way to build strength and speed as well as decrease your risk of injury or overtraining when running fast.

When running fartleks, your main focus should be on time instead of distance. If your goal race is 5K, the fartlek portion of the workout should be a maximum of 15 to 20 minutes. If you're an experienced runner training for a half marathon or marathon, you can allow 60 to 75 minutes for the fartlek component. It is important to note that a fartlek workout should not leave you feeling exhausted. You should finish your run feeling refreshed.

After you’ve finished your warm-up, choose a landmark to run to at a faster pace or an amount of time to run harder for. Run fast to that spot, remembering that the pace you go at is completely up to you. Pick a further landmark and jog easily to that spot. Don’t be concerned about maintaining a consistent pace for the faster efforts, play around with your speeds for both portions of the workout.