So have you done a Fartlek run yet?
It’s such a funny name, but the idea is so simple! It’s a very basic way to do speed work in distance running.
I was actually hesitant to give a Fartlek run a try.
I’m a big fan on putting on my headphones, coming up with a mileage I want to hit, and just going for a run.
However, I recently joined a training program through my local running store, and while we do a good about of long runs, we also focus on speed work.
Although I was intimidated at first, I’ve really come to like it.
It’s super challenging, but it also keeps my morning runs interesting.
At least one day a week, the training schedule calls for a Fartlek run.
So what is a Fartlek workout?
Fartlek means “speed play” in Swedish. It’s a training method that blends continuous running with interval training.
Basically, it’s periods of fast running intermixed with periods of slower running.
You aren’t training to hit a certain pace, but more just running as fast as you can for a certain time, and then doing a recovery run for a certain time, then back to a fast run.
Here’s an example:
Start with a 2-mile warm up at a comfortable pace.
Then Fartlek for the next 3-miles. One minute running as fast as you can, followed by 1 minute at a recovery run pace. Keep repeating this until you hit the 3-mile mark.
Then do a 2-mile cool down at a comfortable pace.
Total workout mileage= 7-miles.
The benefit of doing this over running for 7-miles at a steady pace is the bursts of speed will definitely help you with heart rate training and speed.
Not that training to run at a consistent pace isn’t really important too, but if that’s all you do, how are you getting better??
A tip to make it easier- If you have Garmin or some other smartwatch with running programming capabilities, plug the workout into your watch before you start.
It’s so much easier to have an alarm or a vibration to let you know when to slow down or speed up then watching the time on your watch.
And that’s it! I promise days you do Fartlek training your runs will fly by.
Maybe give it a try this weekend if you can get for a run.
Here in Sacramento we are expecting nothing constant rain all weekend long with high winds. Not the best running conditions!
I managed to get in 6-miles yesterday and the Fartlek run of 7-miles today.
I think that might be it for mileage until Monday! Until then, my only running will be from the car to the front door of a spin class!
Have a beautiful weekend all and enjoy the exciting football playoffs that start of Saturday!
