Fartleks
Introduction
Distance runners have a variety of running workouts at their disposal to develop endurance, stamina, and strength From the quintessential easy run to a progression run, the possibilities are endless. However, the fartlek is a distinctive type of workout that may seriously improve a runner's fitness, while additionally serving as a fun and effective form of training. So what is a fartlek, why is it useful, and how can we incorporate it into our day-to-day training?
What is a fartlek?
The fartlek is a running workout first invented and implemented in 1930s Sweden, roughly translating to "speed play." The workout alternates between periods of intense, quick running and slower recovery jogs, but unlike the tempo or progression runs, fartleks are incredibly flexible, allowing for running intervals of self-determined and varying length. For example, a runner could decide to run for 400m and jog for 200m or go fast for two minutes and slow for one. It's all up to what feels best (though still difficult!) for the runner; they have the freedom to play around with their speeds.
Why choose the fartlek?
Experts agree on two core aspects of the fartlek. That the unstructured and spontaneous format of the fartlek allows for runners to experiment around is a widely accepted consensus. Second is that running at designated speeds engenders a stress-free, untethered workout that isn't mentally straining or dependent on certain cues on the track to be effective. By varying speeds and distances to simply whatever feels right while still making sure that the running overall feels productive, runners can benefit and still improve their overall fitness, stamina, and morale. Not only that, runners will find themselves racing at faster speeds and improving their anaerobic threshold. Finally, fartleks can be done anywhere, from the treacherous terrain of hiking trails to city sidewalks to your local park!
The drawbacks of fartleks
Of course, a runner cannot do the same workout repeatedly and expect to excel, because every workout has its own pros and cons. While it is praised for its flexibility and ease of access, it's near impossible to quantify a runner's progress with actual statistics for distance, speed, and time using the fartlek; the tempo and interval workouts outclass the fartlek in this respect. Also, fartlek training has a higher risk of injury than other workouts, especially for beginners prone to shin splints. The demanding nature of this workout means that it should not be done every day.
How do I try it?
Okay, so you're convinced. Here are some ways, recommended by professionals, to implement the fartlek into your training, based on your experience as a distance runner:
Just Starting: for total beginners, ASICS recommends the following— after a proper warmup of 15-20 minutes at a local park, find something in the near distance (~100m) and run towards it, peaking at a sprint. Then turn, let your heart rate decrease, and go for it again with another target. Cool down after.
Novices: for those familiar with distance running, try this more structured approach— three to four repetitions of 1 minute on (comfortably hard), 2 minutes off (easy), then 2 minutes on, 1 minute off. Sandwich this between a proper warmup and cooldown, ten minutes each.
Intermediate: those who want a little more should opt for— a one mile warmup, four to six repetitions of 5 minutes on (threshold pace), 2–3 minutes of recovery, ending with a one mile warmup.
Advanced: Arcadia's Varsity Cross-Country team did the following workout earlier this year to prepare for track season: five repetitions of 2 minutes at threshold, 1 minute jogging, 1 minute going all out, 2 minutes jogging. Factoring in warmup and cooldown, the whole workout should total equal around 8 miles.
Conclusion
The fartlek is a workout that should be on the radars of every distance runner (and distance coach!). Its fundamental variance with mainstream speed and mileage training boosts runner morale and helps keep things fun, while still strengthening key muscles. Not only that, the fartlek can also be adapted into a more structured format to achieve greater results at a higher level of athleticism. Hopefully, by incorporating this "speed play" into your training, you too can get faster and stronger while maintaining the love and vigor you have for the sport.
Sources
Asics. “What Is Fartlek Training | ASICS | ASICS.” Www.asics.com, www.asics.com/gb/en-gb/running-advice/what-is-fartlek-training/.
“Fartlek Is an Unstructured Run Concept, but It Might Be the Key to Help You Get Faster.” Runner’s World, 8 Dec. 2020, www.runnersworld.com/training/a34824872/fartlek-run/.
Hay, Doug. “8 Running Workouts to Build Strength and Endurance.” No Meat Athlete, 7 Nov. 2019, www.nomeatathlete.com/running-workouts/.
Luff, Christine. “Fartlek Interval Training for Runners.” Verywell Fit, Verywellfit, 19 Nov. 2008, www.verywellfit.com/what-is-fartlek-training-2911954.