How to Use a Fartlek Run to Boost Speed & Endurance

January 4, 2019

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True story: I almost got hit by a car while doing a fartlek run one time.

Why?

Because I was laughing uncontrollably, and crossed the road carelessly. The driver stopped, but I kept laughing.

Why was I laughing like a loon mid-run?

Because I was doing a fartlek run, and farted on the fast speedup, and couldn’t get over the irony. 🙂

This story has nothing to do with the meaning of fartleks, but it’s kinda funny, and I know you can relate (as a fellow runner).

But despite it’s odd name, the fartlek run is an incredibly powerful tool to have in your runners toolbox.

But…what is a fartlek run? Why should I do them?

Great questions – I’ll answer that (and more)…keep reading!

What is a Fartlek Run?

The word “fartlek” does not mean what it sounds like in English haha (as I eluded to in my opening story).

“Fartlek” is Swedish for “speed play” and refers to a simple speed workout where a runner mixes periods of fast running with periods of slower running. It’s a continuous running workout where you vary your pace in somewhat-arbitrary bursts, with no walking or stopping.

Your heart rate stays higher during a fartlek run compared to an interval workout because of the running recovery after the fast burst (as opposed to a walking or super-slow jog recovery in interval training). This is excellent endurance training!

Of all the speed work runs, a fartlek run is the most flexible (and fun!) because you can basically do whatever you want.

Speed up, slow down, surge for 20 seconds or 2 minutes…it’s all up to you.

No need for a track either.

A fartlek run is best enjoyed when speeding up to certain landmarks, like a telephone pole or hydrant, along an outdoor road route. The flexibility of this workout makes for excellent road running!

However, in addition to the typical unstructured fartlek, there are also structured fartlek workouts too, which we’ll cover later.

But let’s get back to basics first….why do runners do fartleks runs anyway?

Why Do Runners Use Fartlek Runs in Training?

Simple answer: To increase speed and endurance.

Long distance runners (basically anyone who runs 3 or more miles at a time) should integrate a fartlek run once a week late in base-building phase or early-season race training to get your body used to adapting to various speeds.

Do fartleks before heading to the track to start interval workouts.

Interval workouts are more intense and taxing on your body than fartleks so it’s best to do (about) 4 weeks of fartleks before moving into interval training territory (source).

The Benefits of Fartlek Training

There’s a whole host of speed work benefits for long distance runners.

Let’s start with the obvious – speedwork builds, well, speed. You get faster.

You burn tons of calories doing speed work (which is great if you’re running for weight loss, or just like to eat, like me).

In addition to building your overall fitness level and speed, fartleks help your mental running game too.

As a runner, you know how important mental training is!

Like all speed work, your mind gets used to the body experiencing pace surges during training and thus has more mental toughness when race day arrives.

Unstructured Vs. Structured Fartlek Runs

There are 2 types of fartlek runs – unstructured, and structured. Let’s dive into their meanings, and uses, so you understand when to use each type.

Unstructured Fartlek Run

As long as you’re running continuously through the fast and slow recovery parts, unstructured fartleks are fairly wide open for interpretation. That’s the beauty of the unstructured fartlek run – you can make up the workout as you go.

Runners like unstructured runs because it allows them to set the intensity as they go, based on how their body is feeling and where they’re at in training.

Unstructured fartleks are super fun!

Simply pick environmental markers and speed up to them, recover-run to the next arbitrary marker, then speed back up. You get to enjoy your surroundings more with unstructured fartleks (in my opinion).

CONFESSION: Sometimes I use dogs as landmarks if I’m in a public space. It distracts me from the intensity of the workout, because I’m looking for cute dogs 🙂 Downside…then I have to run by them without petting them…but still so worth it!

But, if you’re someone who likes a specific workout prescribed ahead of time, you can use a structured fartlek run instead.

What’s a structured fartlek?

Structured Fartlek Run

This is going to blow your mind….but a structured fartlek is just about what it sounds like. No trickery here.

Structured fartleks are predefined workouts, similar to track interval workouts you may have used before.

So the workout has a specific structure to follow instead of going all willy-nilly like the unstructured fartleks.

This is beneficial if you want a set intensity level workout but aren’t comfortable setting the intensity by feel. Perhaps you tend to over-train (which can lead to injuries) or not push yourself hard enough?

Or, if you’re following a training schedule and it requires specific paces or speed intervals. That type of required workout can be hard to make up as you go.

If any of these scenarios apply to you, then opt to do a structured fartlek instead of an unstructured one.

Need a structured fartlek run to follow? Keep reading, my friend!

3 Structured Fartlek Runs

Ready to hit the road, sneakers ablazin’?

Like interval workouts, structured fartleks come in different flavors.

There are repeats, pyramids, ladders, and more.

Below you’ll find an intro fartlek, a speed fartlek, and a pyramid fartlek. But these are absolutely not the only fartlek runs out there (just a sample set to get you started).

Plus, don’t forget about unstructured fartleks where you completely make it up as you go!

Please note: Feel free to adjust any aspect of these workouts to fit your body, your training, or your current desires. If you have questions about what kind of structured fartlek run is right for you, please consult a certified coach or professional who can properly assess your fitness level and needs. Don’t injure yourself, it’s no fun!

#1: Intro Fartlek Run

Improve your VO2 Max with this beginner fartlek run from RunnersWorld.

After a warm-up, perform 10 to 12 surges lasting 1 minute with a 1-minute jog rest in between.
Your effort should be slightly faster than 5K race pace effort.
Most runners find this to be at about 90 to 95 percent of full effort.
Research indicates that running at this intensity for a total of 10 to 12 minutes results in a higher VO2 max—your ability to consume and utilize oxygen.

#2: Speed Play Fartlek Run

Increase your speed with this speed play workout from Training Peaks.

After a 12 minute warm-up jog, plus a few drills and strides
Build for 3 minutes as moderate, moderate-hard, hard each for 1 minute
2 minutes jog
7 minutes moderate-hard
3 minutes jog
3 minutes hard
5 minutes jog
Cool down or repeat

#3: The Pyramid Fartlek Run

Simulate the effort required for a race and get your body used to increasing and then decreasing effort. Workout by Runnersblueprint.

Warm up for 10-15 minutes
Run two minutes at roughly your 5K pace, two-minute easy, 3 minutes at roughly your 10K pace, two-minute easy, 4 minutes at half-marathon race pace, two-minute easy, 4 minutes half-marathon race pace, two-minute easy, 3 minutes at your 10K pace, two-minute easy, 2 minutes at your 5K pace or faster
Cool down for 10-15 minutes

This Runner’s World article also has a 4-week progressive fartlek run schedule if you want to integrate fartlek training into your training plan consistently and progressively over 4 weeks.

Runnersblueprint has a longer list of structured fartlek workouts (in no particular order) if you want more intensity or variation.

Other Types of Speed Work

We just talked a lot about Fartleks, which is one specific type of speed work, but there are other types too.

And any good training program will switch up which types of speed work you use.

So what are the other types? Here we go:

Interval Workout:

Interval workouts improve your VO2 max, which means your body can process and use oxygen more efficiently. They increase your aerobic capacity.

So what does that mean?

It means interval workouts improve your endurance. But they also increase your speed by pushing you to your threshold.

Interval workouts are usually more prescribed than fartleks.

Interval Workouts: Try these 5 interval workouts to build fitness and boost speed quickly.

Hills:

You either love or hate hills. It’s quite a polarizing topic 🙂

But no matter whether you hate or love them, hills increase stride efficiency, improve leg strength, and ultimately, boost your speed.

All in one compact workout!

Hill Workouts: Check out these 3 Hill Workouts that Target Speed, Strength and Endurance.

Tempo Run:

A tempo run is a lactate-threshold run that improves your speed, especially for longer distances like half marathons and marathons.

Why?

Because it trains your body to sustain a certain (fast) pace over a long distance.

It teaches your body to reach the lactate threshold, which is “the pace at which you’re producing the maximum amount of lactate that your body can clear from your muscles and blood stream”*.

The rule of thumb is usually to use your 10K pace (or the pace you can sustain for an hour of running). Effort should be moderate but not “all out”. Around 85%-90% heart rate range.

Many runners use tempo runs as their speed work at peak training, but they can be used at other times too (just depends on your goals and current fitness level).

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