What is it?
Fartlek training is all about playing with different running speeds, ranging from super slow (low intensity) to super fast (high intensity), on a sustained, continuous run. Fartlek runs are typically quite unstructured.
Having the duration, terrain, quantity and speed of the session quite open means that sessions can be structured to suit the needs of different runners at different times and can done pretty much anywhere, anytime. The crucial thing about an effective fartlek is that effort stints are completed at varied paces for varying times or distances on a continuous run.
What are the benefits?
■ It’s a great return on training time.
– Only got 40 minutes to run? Instead of sliding out for another 40-minute plod around the block, mix up a run with some varied intensity.
■ It’s motivational.
– Even for the most committed trainers, running can get a bit samey. Fartlek is full of variety and flexibility, meaning it’s great for keeping the mojo firing.
■ It develops different energy systems.
– Without getting too ‘techy’, running at different speeds helps to improve different energy systems by putting your aerobic and anaerobic systems under stress in the same workout. So, this type of training is great for improving stamina and endurance, but also for boosting speed, strength and power.
■ It’s an easily adjustable workout.
– Although unstructured, a fartlek can be designed with a different focus in mind. For example, more sustained pace running with shorter recoveries, to make it quite specific.
■ It’s pressure-free.
– Sometimes the pressure of distance and time can get a bit too much. Drop in a stress-busting fartlek for a big fitness return without the target anxiety.
Try these:
1. Landmark fartlek
Pick a fixed landmark on your run (for example, a park bench, lamppost, tree or street corner) as your distance to run, then pick a pace at which you’ll run to that landmark (for example, really fast, steady or slow). Once you arrive at the landmark, keep running at an easy pace and, while jogging, pick your next landmark (a different distance away) and select a pace to run to it. Keep repeating this, varying the landmark, distance and the intensity chosen to run at. Forty minutes of this will have you puffing.
2. Mona Fartlek
Devised by Australian marathon legend Steve Moneghetti and his coach Chris Wardlaw, ‘the Mona Fartlek’ is a mixed paced session with some structure to it. Done on a continuous run, the Mona fartlek takes 20 minutes and consists of 2 x 90sec, 4 x 60sec, 4 x 30sec, 4 x 15sec with a slower tempo recovery of the same time between each repetition.
3. Group fartlek
Because of its nature, fartlek might be thought of as best suited to solo runners, but it can be done in a group as well. Use the landmark fartlek but take it in turns within the group to determine the next landmark (i.e the distance) and the intensity at which the group runs to the landmark. The first runner to arrive at the landmark must turn round and jog back to the final runner until everyone reaches the landmark. The fartlek repeats with a different person choosing the next landmark and running pace.
