Fartlek Run

The Fartlek run is was developed by a Swedish coach to train runners in their ability to alter their pace. The term, Fartlek, is Swedish for "Speed Play". It involves changing the pace during the workout.

  • How to complete the workout - Typically, two different paces are used in a Fartlek run. The workout begins with a fixed amount of time of running near lactate threshold followed by another fixed amount of time running at a relatively light effort. These changes in pace continue until the workout is over. The amount of time can be varied throughout the workout. Equal intervals or varying intervals may be used throughout the workout.
  • The purpose of the workout - This workout trains your body to be able to quickly adjust to changes in pace or effort. The hard efforts are slightly above lactate threshold training your body for relatively fast running, while the light effort allows for some recovery, while still keeping your body from a complete recovery.
  • Example of the workout
    • 5-10 minute warm-up at a relatively light effort
    • 4x100m near lactate threshold effort
    • 1 minute near lactate threshold
    • 1 minue at relatively light effort
    • 2 minutes near lactate threshold
    • 2 minutes at relatively light effort
    • 3 minutes near lactate threshold
    • 3 minutes at relatively light effort
    • 2 minutes near lactate threshold
    • 2 minutes at relatively light effort
    • 1 minute near lactate threshold
    • 1 minue at relatively light effort