Fartlek Training Examples – 5 Fartleks Workouts to try

Are you tired of running the same old boring workouts every week? Fartlek training might be just what you need to add some excitement and challenge to your running routine. In this article, we’ll explore what fartlek training is and how it differs from interval training. We’ll also provide five fartlek training examples that you can try to spice up your workouts and improve your running performance.

 

What is Fartlek Training?

Fartlek training is a Swedish term that translates to “speed play.” It’s a type of running workout that involves varying your pace and intensity throughout your run. Unlike interval training, which involves specific timed intervals of high-intensity running followed by rest, fartlek training is more fluid and allows runners to adjust their pace and intensity based on their own personal goals and how they feel in the moment.

Fartlek training can be a fun and effective way to improve your running performance. A study published in the Journal of Strength and Conditioning Research found that runners who incorporated fartlek training into their regular training regimen saw significant improvements in their running speed, endurance, and overall fitness levels.

One of the benefits of fartlek training is that it can help runners learn to push themselves out of their comfort zone and run at faster paces for longer periods of time. This type of training also helps to build mental toughness, as runners must learn to push through the discomfort of running at a high intensity.

Fartlek training can be customized to fit the needs and goals of any runner, regardless of their fitness level or experience. Whether you’re looking to improve your speed, build endurance, or just mix up your training routine, fartlek training can be a great option to consider.

Overall, fartlek training is a versatile and effective way to improve your running performance and build your endurance. By incorporating this type of training into your regular routine, you can challenge yourself and push your limits to become a stronger and more confident runner.

 

Fartlek Training Vs. Interval Training – What’s The Difference?

Fartlek and interval training are two popular forms of cardiovascular exercise used to increase endurance and improve overall fitness. Although they may appear similar, there are key differences between the two training methods.

Fartlek training, also known as speed play, is a form of interval training that involves alternating periods of high-intensity effort with periods of lower intensity recovery. Unlike traditional interval training, fartlek workouts are unstructured and typically involve variations in terrain and pace.

On the other hand, interval training involves repeating a specific high-intensity exercise for a set period of time, followed by a set period of rest or recovery. This type of training is highly structured and typically involves specific work and rest intervals.

The main difference between fartlek and interval training is the level of structure. Fartlek workouts are more flexible and adaptable to the individual’s fitness level and goals, while interval training is highly structured and often requires specific equipment or settings.

Studies have shown that both fartlek and interval training can be effective in improving cardiovascular fitness and endurance. However, a study published in the Journal of Strength and Conditioning Research found that fartlek training was more effective at improving VO2 max (a measure of cardiovascular fitness) than traditional interval training.

Overall, the choice between fartlek and interval training depends on individual goals and preferences. Fartlek training may be more appealing to those who prefer a more flexible and adaptable workout, while interval training may be preferred by those who prefer a structured and targeted approach. Regardless of the chosen method, both training techniques can provide significant benefits for cardiovascular health and overall fitness.

 

What Types of Runners Should Use Fartlek Training

Here are a few examples of runners who can benefit from incorporating Fartlek training into their routines:

Beginners: Fartlek training can be a great way for beginners to ease into running and build endurance. Because Fartlek workouts can be modified to suit different fitness levels, beginners can start with shorter, slower intervals and gradually increase the intensity and duration of their workouts.

Endurance runners: Endurance runners can use Fartlek training to build stamina and improve their ability to maintain a steady pace over long distances. By incorporating faster intervals into their runs, endurance runners can challenge themselves and improve their overall fitness.

Sprinters: Sprinters can use Fartlek training to improve their speed and explosiveness. By incorporating shorter, faster intervals into their workouts, sprinters can improve their ability to generate power and accelerate quickly.

Cross-country runners: Cross-country runners can use Fartlek training to simulate the varied terrain of cross-country courses. By incorporating hills and other obstacles into their workouts, cross-country runners can improve their agility and endurance.

Overall, Fartlek training is a versatile training method that can benefit runners of all levels and abilities. By incorporating Fartlek workouts into their routines, runners can improve their fitness, increase their speed and endurance, and challenge themselves in new and exciting ways.

 

5 Fartlek Training Examples to Try

1. Pyramid Fartlek: This workout involves gradually increasing and then decreasing the intensity of your intervals. Start with a slow jog, then increase your speed to a fast run, and then back down to a jog. Repeat the pattern, gradually increasing and decreasing the intensity of each interval.

2. Hill Repeats: Find a hill and alternate between running up the hill at a high intensity and jogging or walking back down. This workout is great for building strength and improving your running form.

3. Tempo Fartlek: Alternate between running at a moderate pace and a faster pace. The moderate pace should be sustainable for a longer period, while the faster pace should be challenging but not exhausting.

4. Race Pace Fartlek: This workout involves alternating between running at your race pace and jogging or walking to recover. This workout is great for improving your race performance and helping you maintain your pace over longer distances.

5. Music Fartlek: Create a playlist with songs of different tempos, and alternate between running at a faster pace during the faster songs and jogging or walking during the slower songs. This workout is fun and adds a musical element to your running routine.

In conclusion, Fartlek training is an effective way to build endurance, speed, and overall fitness. By alternating between periods of fast running and slower jogging, runners can challenge themselves and break out of the monotony of traditional running workouts. Try incorporating these five fartlek training examples into your routine to spice up your workouts and improve your running performance.