Table of Contents:
Fartlek (Speed Play) Workout for Distance Runners
Video taken from the channel: Steph Bruce
4 Speed Workouts For Runners & Triathletes Intermediate Level
Video taken from the channel: Global Triathlon Network
What Is Fartlek Training? | Run Faster With These Workouts
Video taken from the channel: The Running Channel
HOW TO RUN A FARTLEK WORKOUT! SPEED RUNNING TIPS AND TRAINING TECHNIQUE | SAGE RUNNING
Video taken from the channel: Vo2maxProductions
Interval Training: How To Become a Faster Runner
Video taken from the channel: Harry Runs
Fartlek running for beginners
Video taken from the channel: RunArnoRun
3 Fartlek Workouts for Speed and Strength
Video taken from the channel: StrengthRunning
Fartlek, a Swedish term that means “speed play,” is a form of interval or speed training that can be effective in improving your running speed and endurance. Fartlek running involves varying your pace throughout your run, alternating between fast segments and slow jogs. Unlike traditional interval training that uses specific timed or measured segments, fartleks are more unstructured.Two of the most popular choices that runners decide to incorporate into their routines are fartlek training and interval training. Fartlek training involves increasing and decreasing speed while on a continuous run, while interval training involves running at a quick pace for a short period of time and then coming to a full stop for a break.
There are a lot of great reasons to choose either fartlek training or interval.More unstructured than intervals or tempo runs, fartleks teach your body to incorporate varying speeds into a run, which can come in handy at the end of a race or during certain sections of a race when you want to take advantage of a downhill or realize you need just a few more seconds to crush that race goal.Fartlek is a particularly great training method if you like to learn how to finish strong a race.
How you do a fartlek run is only limited by your own imagination! You can mix different speeds and distances as much as you like.A Fartlek (swedish for “speed play”) workouts involves sprinting and jogging off and on during a run. For example, a normal fartlek workout be a 40-60 minute training run. However, instead of keeping the same pace through the whole workout you sprint, then jog, then sprint again whenever you feel like it.
It is a training method that blends continuous (endurance) training with interval (speed) training. Fartlek runs challenge the body to adapt to various speeds, conditioning you to become faster over longer distances. Most run workouts typically target one or two paces, and a basic long run is done at a single, steady pace.Holmer’s Scandinavian athletes utilized fartlek training year round, but during base phase training in particular, as he felt athletes too often let go of gear-changing work during this build-up. “During transitional periods and close to peak competitions, we always do quicker work,” said Holmer.Interval Workouts Intervals are short, intense efforts followed by equal or slightly longer recovery time.
You can perform intervals in a variety of modalities, but here, we’ll focus on running.Training. Marathon Training; How Do Fartlek, Tempo, and Interval Runs Differ? All runners can get fit fast—and have a little fun—by playing with their pace.Fartlek workouts can involve many speeds and distances, and were designed to increase a runner’s speed and endurance. They may involve short sprints to the stop sign, a surge until the next turn, or maintaining a new pace until the group leader says to stop.
What is the difference between fartlek training and intervals?Look back on previous training plans to determine the average pace at which you completed 400 meter intervals, and use that as a guideline for this workout. If you were previously completing 400 meter intervals in 2:05 (an 8:20 pace), try to match that time with each interval in this workout.
That’s because Fartlek is a Swedish term meaning “speed play,” and it helped take the cross-country success to whole new levels decades ago. Now, athletes and everyday runners around the world are benefiting from the training technique that is considered an.Long before HIIT (high-intensity interval training) became the world’s biggest fitness trend, runners were mixing up the paces in their training, switching between faster sprints and recovery sections. Swedish runners, to be more precise, because it was in the 1930s that the Fartlek system of running was developed.
Intervals of 600-1,200m are middle-distance, they can be used to improve aerobic capacity, lactate threshold and fatigue resistance, which all.For 10K runners, fartlek workouts are ideal for the earlier weeks of training; when you approach the final weeks before the race, you want to practice running at your goal pace with measured distance workouts as as 800 meter or mile repeats.
List of related literature:
| |
| from Training for Climbing: The Definitive Guide to Improving Your Performance | |
| |
| from Fitness For Dummies | |
| |
| from Sports Science Handbook: I-Z | |
| |
| from Fundamentals of Track and Field | |
| |
| from Developing Endurance | |
| |
| from NSCA’s Guide to Program Design | |
| |
| from The Art of Running Faster | |
| |
| from Run with Power: The Complete Guide to Power Meters for Running | |
| |
| from Encyclopedia of Sports Medicine | |
| |
| from Fast After 50: How to Race Strong for the Rest of Your Life |
123 comments
Aha, and what about a kenyan fartlek? Even if it is more or less structured, it seems to me like it does something to the kenyan runners, which do that once a week, what makes them running pretty well, right?
Can you talk about running twice a day to prep for ultra marathons or running twice a day in general. Please and keep up the great work
Harry runs, you said intervals should be around 2-5 minutes each. You just did 69 second intervals…
Nice demonstration. Now I can apply method. I mostly have been either a 1 speed or decreasing speed trainer. No more.
Im incorporating fartlek into my routine as I want to increase my speed. I have my second half marathon in 2 weeks:)
Jason, could you talk at some point about how to run hills on an easy run? I have a few hills on the course where I do my easy runs. I can’t say the hills are very challenging, but they are definitely noticeable and make my HR spike up if I remain the easy pace I did on the flat terrain. It always confuses me if I should slow down even more(it’s an easy day so the pace already felt like barely moving:) ) or should I just let the HR do its thing while I’m climbing the hill with previous pace?
Great video guys, some really good tips for adapting. Don’t have a track near so really useful
hey there,i need to clock in 2.4km in 14mins or less..i’m currently clocking in either at 14.08 or 14.40..my weakness is the last 2 laps..my timing for 5th round usuallu at 11mins plus..any suggestion on how to improve it?
Hey Anna, thanks for the video. Your videos are really short and with just the needes infos. Kidos to that.
I usually do my fartlek trainings part of my pace group people.. we do speed run 1min and then 1 mon slow run and continues… each round the person who leads changes and so we get to push more to reach and keep up with that person.
Its has helped me a lot interms of doing that explosive ending sprint for event runs just before hitting the finish line
Again thanks a lot for the video ��
I feel like I’ve Fartlecked about this before. I have to mention however. You’re just renaming running……… Right??
finally someone talking about fartlek and NOT timed intervals! (30x1min and 8x3min is NOT a fartslek, it is a intervals workout…. it is called speedplay by a reason. the terrain, landmarks and you and your friends control the effort)
Great advice. I’m going to implement a lot of this into my training program. I’m currently at 17:40 minute 5k and looking to go sub 16:30 next season.
Another great video. This sounds like my worst nightmare �� I have to have a plan for my intervals sessions or I am going to walk home after 2 reps hahaha
I like the sound of this, but 1 problem though….my farts are really loud and passers by might feel offended, maybe even sue me.
This is great to make running more interesting Anna. Started running after watching this channel
What’s a great workout for 800m, been running for years. My daughter goal is 2:15.00
Read the book 1968 excellent method developed airborne wings and ranger developmental exercise good for will power
No offence but you look really unhealthy I would actually sacrifice a couple of kilos to actually get healthy you look absolutely shocking go and actually have some vegetables and get some vitamins in you for Christ sakes
dude are you human?? That pace would take me straight into a stroke. I’ll watch all of these
Well I did my first Interval Training yesterday in eight years.
Hated it.
But I know that it works!
You do what you got to do when you hit your 40’s to keep up with the young guys!
to me, you talk way too quickly. you should add pause within you speech
I’m not a seasoned runner just a boxer looking to increase my VO2 max and fight stamina. I jog lightly for about 300m (I have no track I just run on roads) then sprint full pace for about 200m or so. Then repeat that until I collapse. Is this effective for my goal?
I’ve said it before, but I’ll say it again… Should we do a beep test (shuttle run), every now and then?
3 miles warm up then 5 miles of 1 min hard and 1 min easy. 3 miles cool down
@ 1:24 what do you say after: 4 repetitions of an 800 meters…[&?!].? Did you say VP? what does that mean? I know you are referring to a specific pace but not sure which one.
Man this channel is gold! Woah. Definitely a new subscriber here.:D
Often I fartlek during songsthe faster parts of it I run all out then slow down or I run blocks or landmarks like “run until there is sun” slow down the run as fast as I can in the shady areas. �� heyit works to increase your average speed over time.
Gonna try a fartlek tomorrow with my 5k routine jog, Just go with the flow I guess.
Looks awesome! Happy to be part of the video mate:) Keep them coming…
Hope this is ok to do this on hear. After a long run is it ok to have warm shower after cold shower thanks
do you think it’s possible to become a professional runner in the Olympics in 4 years time, if you had no training but you can run fast and my age is 15.
Thanks! Planning to do an 8 mile workout with about 10 repeats of one min fast 2 min easy. Other distance will include warm up and cool down.
Is interval training different to doing run/walk training? my 5k training plan involves a lot of walk breaks and making sure that you’re walking every few minutes as a beginner. What’s the difference between that and interval training?
Having always being a runner, you do have control of your bottom movements ��. The higher your leg movements your will throw some bottom burps. My advice is try an surpress, total it to the last movements, just remember that you can do your last movements at home, I’ve been caught out and it’s embarrassing. Train your body to maximize your movements at home.
Love the Swedish Chef clip! It made me laugh out loud. Great explanation. I haven’t done fartleks, so needed this.
Can you tell me where you got your sunglasses? I need some decent eyewear to run in. Those look perfect. Thanks.
Solid vid, I think we can ALL use a little my speed right guys?
I am 57 and I was pretty fast in college and so I want to get down to running under 18 minutes first and then down to 17…high 16 within the next year…
So you’re not walking for your rest? You just stand and go again?
Thanks Anna. I now know what a fartlek is. ��
I’d heard the word, but didn’t have a clue what it was.
����♂️��
When doing an interval session, should I aim to have the same time on each repetition or just try to reach a certain threshold?
probably a ridiculous question, but how do you measure 400s? on my gps watch 400 meters in lane 4 which is usually the one I run in, because it is unoccupied, is about 7/8ths of a time around the track. a full time around is.27 miles or 435 meters. (I’m trying for a 5 minute mile by the end of the century. 5.50 at present.)
why am i watching this? why was this recomended to me? i hate running, even though this almost made me wanna start running
Hi! Did my first Fartlek training earlier. I’m a newbie, and signed up for a virtual 5K on Sunday. Any advise? Thank you so much for your video.
Just done one of these sessions as 10 min warm up, 4x 1k above race pace efforts with 2 min walking recovery. 10 min cool down.
Excellent videos as ever!!
Was looking at this to improve my fitness for football as I struggle to complete a full 90 can you tell me some ways to progress with this? Thank you
2x400m is one of my favorite track sessions. Fast. hard but the feeling afterwards!!! Sometimes it’s followed bei 5x200m to speed up the pace just a bit more.
cheers!
Great video Sage! Hope the training for Boston is going as you planned. I agree with the overtraining comments below, I know you mentioned that you have a quick turnaround time between LA & Boston, but I’d like to hear your thoughts on whether or not runners can (or should) focus on starting a new training block within a week or two of finishing a tough race. Thanks again for all of the info!
Eat plenty of fiber and beans before these runs-extra motivation!
i’d love to see your take on running by duration vs. running by distance and when to use them
Hi Harry does this training help with 10k training any advice thanks
All of my woodworks I made with woodprix. Google woodprix and start your project.
Our common fartlek is 20min warm up then we do 2min fast, 1min slow (Recovery) x 15 repeats. And we finish it with 10-15min cool down
Intervals are tough, I know I have to do more of them for sure:D Thanks for the inspiration. Man you look comfortable after 20 of them. I do 6 and look totally stuffed
Y is this on my recommended I am the total opposite of this channel����
Cool Harry, think I will hit the track today and give it a go!
Daaaaamn 20×400 averaging 69 seconds?! Serious session right there!
And I agree with the overtraining comment would love to hear something about that.
69sec per 400 is good if you are under 50 or so. But after 50 yrs of age you might want to consider doing your repeats around 85 to 90ish. And mix it up. Do 1600 800 and 400 repeats and tempos. If you have the time maybe add a long run of 6miles. But definitely do your daily 3 or 4mile run. Have fun.
get stronger.. stop eating vegetarian diets. haha And it will get worse as you get older as you start losing muscle. So they say..
Hello Sage. I was wondering, do you do any specific leg strenghtening exercises, like squats? Or do you have such muscular, large legs as a consequence of running a lot? I feel like my legs are getting skinnier and skinnier from running, and fear that some power is lost because of that.
What’s up girl! You’re YT is so profesh! Nice work and see you around.
Hi Sage, what do you mean when you talk about getting muscle tension in your legs while you are tapering?
Great videos Harry. I joined a club last year and had never done track or interval training of any sort. We do one a week either pyramid or repeats. Tough but seen improvements and got PBs in all distances this yr.
My coach told me to do lots of fartlek to improve my stamina, and gave me a programme. Im a 100&200m sprinter (not professional), will it actually help? Fyi, I havent started running using fartlek method.
Thanks for the video. How do we have to divide the run? I mean for how long I should do hard intensity and then moderate and then light intensity?
Too many options! For us regular folk, trying to do 30mpw, what do we choose? I started doing tempos after watching your video. But I don’t think I can fit other workouts in and it seems so uncertain what’s the best one to be doing if you’re only doing one quality session a week. Seems so arbitrary to choose between fartlek, tempo, intervals, etc.
great video sage, for a future topic can you do a video on signs leading up to overtraining? with my training I seem to struggle to determine if I am undertraining or overtraining. usually I end up injured or very fatigued and realize I am over trained. thanks
Lovely word, I have been using this method for many years. I have been unable to exercise for several years so took up with Parkrun and am using Fartlek to get back into shape. Being 75 and overweight doesn”t help but I am getting there and enjoying every minute.
Good video. So many training plans and coaches advocate ‘structured’ fartlek runs, which are more similar to intervals on the road. It’s fun to do the classic once in a while.
That was really cool. Doing intervals is a KILLER workout man and 69 seconds average is very good. I do 8×400 at an average of 74 each and I end up dying on the floor but totally love that feeling. keep it up.
I have found mailboxes work well for me. They are almost always varying distances apart.
Hi harry!
Considering improving my 3km runtime, by using intervals. How long should my intervals be and how long should my resting be inbetween sets?
Hope you find the time to respond:)
Ole
Thanks for explanation. It’s very valuable. ����I run in Brazil at least 4 times a week with intervals and long runs.
Im actually a mountain biker but love this channel as you talk more about fitness, could you please explain the concept of how fitness is built, what is the minimal time that still builds fitness how much time is too much time? Ect….. I would really appreciate that
Having English as your second language makes this conversation a bit easier.
I coach running in the local running club “TIK Løberne” in Taastrup, Denmark. We are typically 5 15 runners in each group. When we fartlek we line up 5 8 runners in a line with 2 – 4 m between runners depending on how many we are. The group start running at a moderate pace. The runner in the back starts to run to the front as fast as he/she can and then returns to the moderate pace. When the runner is approx. half way to the front the new runner in the back starts running fast. This continues so each runner gets 3 – 5 fast runs. This allows each runner to have his/her own fast pace and still run with the group. A variation can be that the fast runner run left – right – left around the other runners. This requires more distance between the runners and makes the run technically challenging but a bit slower.
Have fun out there / Finn
I just fartleked… it went not so well… but it’s hot and muggy… what are you gonna do?!.. ��
Hey Steph
What would you say the time difference should be between the Hard and Rest minute should be? I find myself shuffling/jogging during the rest.
Look forward to Sunday’s With Steph each week Thank you for sharing!
i love the first workout dont need to think much just fast and gruelling!
Thanks Sage! I’m looking to run my first marathon this year (road) and these videos will surely help me in developing my running. At the moment my main struggle is the mental aspect of being able to run for longer i.e. I tend to give excuses about that “yes I’ve now ran 15km that’s good” instead of pushing for a little more. Surely I will have to run longer and probably will once I decide to enter a race and there’s no backing down!
hey harry I need to cut down my 5k timing to less than 24min for police run I have 3-4 month time I am currently running 5k in 24.50-24.55 min can you please tell some training sessions for that
I love the way you say “another training talk” gets me every time!
My fartleks are normally unregulated and insulated and ungulated
Translated Shit Yourself while your hot n sweaty lol mmmm cant wait hahahahaa ��
Swedish girls fart in their bikini
�������� & call it a sport? That’s actually gross.
Speck the fartleck off u spidfud.
Fartlecked that like an athlete.
��
I’ve been running 2 miles a day for a year easy pace n need to get past this n it’s still hard
Somehow I cant reply on Muziify’s comment about running doubles for ultra training. I would like to add to that, things like back to back long runs, time on feet and other ultra specific trainings. Oooh and thanks for the vid Sage, I love fartleks ��
Great video! For a fartlek training session that has 4 elements: Jogging, utility: shuffling sideways, sprinting and cruising what in your opinion would be a reasonable meter amount if the session was completed inside a hall and was focusing on a rugby player?
I love Fartleks less the HRM. Since I get bored without lots of outdoor stimulus, I vary the terrain as much as possible.
well done sir, you should make longer videos!
https://youtu.be/8-KNc8fKLNY guys this is my first running vlog of a mile workout. i would truly love your feedback to improve content. hope you guys enjoy!
Hi, these vids just popped up in my feed. Great content. Just subbed. Anna is great.
What did you mean by 3K pace? ( 1:27) Is it 1Km in 3:00 pace or how fast you can run 3K full tilt? Thanks
Im thinking of creating a fartlet training session on my garmin. 2k warm up, 5min on faster than 5k pace 2 min rest 30s threshold 2min rest 5min faster than 5k pace. Repeat x 5. Hows that sound?
I demand you change the name of this because I am a black trans polygon and I was bullied for farting and this is triggering my adhd
How often do you run on the track? Let us know in the comments below ��
Oh I used to in high school and try to always push as hard as I can when I see the finish at a race. I call those in the race that slow down at the end sitting ducks. I try to pick off as many as I can. I love to have another runner challenge me at the end as well. Makes for an amazing ending and a more memorable one at that.
Whenever I run I can never stop Fartlekking, it just keeps going.
Im just getting back in running after about a year off and i’m trying to get my speed back up. Im trying to challenge my self to run every day for a year and so far its going good! I will have to remember Fartlek Running in my training! Thanks for the video!
I am running on my own, and it is impossible for me to pace myself, I have only my phone with Nike Run Club app. I know that it is important run but I can’t figure it out.
Is there any rule of thumb as to how much distance you do at the interval pace versus your race distance? I hope that question makes sense.
Hi could you post a video about the dangers of drinking too many sugary drinks while doing endurance running such as Gatorade which has a high sugar content and also a high content of simple carbohydrates?
For me, it’s “Fartlek Fridays”… I’m doing them to get a bit of freestyle into my running as I’m always on some sort of schedule/plan. The idea of “controlled randomness” appealed to me because if I’m feeling sluggish, I can take it as easy as I want… but if I’m feeling good, I can go as hard as I want
Bro, how long does your high speed parts take or how long are they? 100m? 200m?
A fartlek with a (small) group works really well… After the warm-up, anyone can just “call” the next section of speedplay ie, “Hard shuttle runs to the lampost, jog back, times five!” Or “Threshold for 4mins…”, etc. The great thing is it’s random just think of a mini session, then someone else calls the next one and you go again… Keeps you on your toes as you don’t know what’s coming next really teaches pacing and going up through the gears quickly. The random nature really adds something that normal intervals don’t…
Hi, great channel. How would you go about doing a fartlek on a treadmill?
Great workouts. I like to use coloured cars to signal speed changes. They are unpredictable so no two sessions are the same.
The mystery of Fartlek’s demystified in 5 minutes.
Just going out for a session.
Thank you.
Thanks Anna. Really like the way you deliver these videosand come across with the information. Keep up the great work ��
Hi there! How far should be the land mark? Is it random? Like 200s or 300s maybe����♂️
Hey Harry! Just came across your channel and subbed. Really great info. For this session what was your rest between each rep?
How recovered should you be between intervals though? I recently posted a photo of my HR to Instagram and I’ve been told I’m not recovering enough between intervals. I’m doing 6 x 2 min w/ 1 min recoveries. They obvious get harder as they go but don’t feel my form is suffering and while I don’t have the exact splits my km splits got quicker as they went 4:14, 4:13, 4:11.
Great videos mate, very informative and no nonsense like so many videos have lol.
Thank you
I want to ask:
I run 5 k and the last 200 meters I make it so fast.
Should I take minutes for a rest after that fast running or I can continue running?
IAM a football player
What Tipps do you give to me?
Any benefits to doing them at a faster pace than race pace to make the race pace easier? I’m just trying to run 1.5 miles in about 10:30, which would only be 1:45/400m intervals. Yet, I’ve been doing my interval workouts for 400m at 1:30, rest 1:30 repeat. Thoughts?
This almost sounds like a form of HIIT training without going full speed. Interesting
I do the sprint on straight and jog on bends workout quite often, it’s great
Always do a sprint finish at Park Run. Did a great sprint finish at the end of the Ali Brownlee 5k on Sunday #didntseemecoming
Subscribed. 20x too much for me only 42 kms per week mileage. I jog 400m for a 400m fast. only 6-8x 400m to not get injured for my low mileage but with 183 spm.
what about improving 1.5 mile run? what’s the best way, to improve it?
Do you think this would help for football related fitness and endurance?
Good luck in the NYRR Mini 10k! Your both going to crush it!