What Is Fartlek Training? A Beginner's Guide To Speed Play Running

If you've spent any time reading about running training, you've probably come across the word 'fartlek'. It's certainly one of the more unusual terms in running, and it's often enough to make beginners smile. Despite the funny name, fartlek training is one of the most effective and enjoyable ways to improve your fitness.

Unlike some forms of speed training, fartlek doesn't require a running track, precise timings or complicated training plans. It gives you the freedom to vary your pace naturally, making your runs more interesting while helping you become a stronger and faster runner.

What Does Fartlek Mean?

The word fartlek comes from Sweden and translates as "speed play." It was developed during the 1930s by Swedish running coach Gösta Holmér, who wanted a training method that combined endurance running with periods of faster effort.

The emphasis is very much on the word play. Rather than following rigid intervals or worrying about exact paces, fartlek training encourages you to change your speed throughout a run. Some faster efforts may last only a few seconds, while others could continue for several minutes, depending on how you feel and the route you're following.

Why Is Fartlek Training So Popular?

One of the biggest reasons runners enjoy fartlek training is its flexibility. Every session can be different, so it never feels repetitive in the way that some interval workouts can.

Regular fartlek sessions can improve your cardiovascular fitness, increase your speed and help you become more comfortable running at different intensities. They also teach your body to recover while you're still moving, which is particularly useful during races where hills, corners or changing terrain naturally affect your pace.

Many runners also find fartlek training mentally refreshing because it removes the pressure of constantly watching a stopwatch or GPS watch. Instead, you're encouraged to run by feel and simply enjoy changing your pace throughout the session.

How Do You Do A Fartlek Session?

There are no fixed rules, which is one of the reasons fartlek training appeals to so many runners. A typical session begins with an easy ten to fifteen-minute warm-up before introducing periods of faster running mixed with slower recovery jogging.

For example, you might run at a comfortably hard effort for one minute before jogging easily for two minutes. You could repeat this six or eight times before finishing with another easy run to cool down.

Alternatively, you can forget about timing altogether. Pick a landmark ahead, such as a lamp post, tree or road sign, and increase your pace until you reach it. Then slow back down until you reach another landmark before speeding up again. The changing pace becomes completely natural and makes the session feel far less structured than traditional interval training.

Lamp posts are perfect for fartlek training

Where Is The Best Place To Do Fartlek Training?

One of the great advantages of fartlek training is that it can be done almost anywhere. Quiet roads, parks, riverside paths, woodland trails and open countryside all make excellent locations because they provide plenty of natural landmarks to work towards.

Many runners particularly enjoy using parks because benches, pathways and trees create obvious points for changing pace. Trail runners often let the terrain dictate the session, pushing harder on climbs or open sections before easing off again on flatter ground.

Although it's possible to complete a fartlek session on a treadmill, most runners find it much more enjoyable outdoors where the changing scenery makes the run feel more natural and less repetitive.

How Fast Should You Run?

The faster sections should feel challenging but controlled. You should be breathing harder than during an easy run, but you shouldn't be sprinting flat out or finishing each effort completely exhausted.

The recovery sections are just as important as the faster running. Slow down enough to catch your breath and prepare for the next effort rather than trying to maintain a fast pace throughout the session. Over time, you'll become much better at judging your effort without needing to look constantly at your watch.

How Long Should A Fartlek Session Be?

Fartlek training can easily be adapted to suit runners of all abilities. Beginners might include five or six short bursts of faster running during a thirty-minute run, while more experienced runners could spend forty-five to sixty minutes changing pace throughout their session.

The important thing is to build gradually. There's no need to make every faster effort longer or quicker than the last. As your fitness improves, your body will naturally become capable of handling more challenging sessions.

How Often Should You Do Fartlek Training?

For most runners, one fartlek session each week is enough to enjoy the benefits without overloading the body. It fits well alongside easy runs, long runs and recovery days, providing a balanced training programme that develops both endurance and speed.

If you're following a race training plan, fartlek sessions can often replace an interval workout. They still provide valuable speed training but usually feel less intimidating because they're based on effort rather than strict pace targets.

Common Mistakes To Avoid

One of the most common mistakes is treating every faster section like a sprint. Doing this usually means you'll run out of energy long before the session is finished and won't gain the full benefit of the workout.

Another mistake is making every fartlek run identical. The beauty of this type of training is its variety, so don't be afraid to change the length of your efforts, choose different routes or use hills as part of the session. Variety keeps training enjoyable and challenges your body in different ways.

Finally, don't skip your warm-up or cool-down. Spending ten minutes running easily before and after the faster sections prepares your body for the session and helps reduce the risk of injury.

Is Fartlek Training Suitable For Beginners?

Fartlek training is often one of the easiest ways for new runners to introduce faster running because there are no strict rules to follow.

Instead of worrying about hitting exact paces, beginners can simply include a few short bursts of quicker running during an otherwise comfortable run. As confidence and fitness improve, those faster sections can gradually become longer or more frequent without the session ever feeling overly complicated.

Final Thoughts

Fartlek training proves that speed work doesn't have to be complicated. By simply mixing periods of faster running with easier recovery, you'll improve your fitness, build confidence and add welcome variety to your weekly training.

Whether you're preparing for your first 5K, training for a marathon or simply looking for a more enjoyable way to improve your running, fartlek training is well worth including in your routine. It encourages you to listen to your body, enjoy your surroundings and remember that sometimes the best training sessions are the ones that don't feel like hard work at all.