Training tip: Fartleks

Fartleks training is versatile

What?? Yes, you read that right. Fartlek is the Swedish translation for ‘Speedplay’. Used in running training it refers to periods of fast running interspersed between periods of slower running. This is a great way to spice up your every day runs while providing a big boost to your fitness and speed. Here’s how to add them into your running schedule:

1. When.

   Depending on your current fitness and your goals, you can do this type of workout once or twice a week or every other week. If intensity is new to you and you are also building your long runs and hill workouts, every other week will provide the fitness improvements you’re looking for without over-doing it.

2. Getting started.

   If faster running is new to you, start with short pick-ups to get used to running at a faster cadence with a more efficient stride.

   HOW: In the middle of your next run, try running a bit faster for 20-30 seconds. Jog until you feel completely recovered and repeat 4-5 times throughout the run.



For a break in routine, run fast between lamp posts

3. Speed fartleks.

   Use these as interval workouts to build your speed and stamina for faster race times. These are key if you are training for a PB in the RBC Run for the Kids 5K.

   HOW: Run fast (race pace or faster) for between one to five minutes with a rest period (slow, easy jogging) of half to equal the amount of fast running. Start with 10 minutes total of fast running, and build up to a max of 20 minutes per session.
   (Workout example: 3 minutes hard, 3 minutes easy, 2 minutes hard, 2 minutes easy, 1 minute hard, 1 minute easy – repeat the sequence two-three times)

4. Tempo fartleks.

   Use these to gain the benefits of tempo running – increasing your aerobic threshold. This is a key workout if you’re training for a longer distance like the RBC Run for the Kids 15K or 25K.

   HOW: These are longer segments of running run at a “comfortably hard” pace (think something you could maintain for an hour), with shorter recoveries. Start gradually and you can work your way up to 30-40 minutes of tempo running.
   (Workout example: 10 minutes tempo, 3 minutes easy – repeat the sequence two-three times)

5. Unstructured fartleks.

   Use these traditional fartlek workouts to maintain fitness when you need to take the intensity and pressure off. They’re a great way to learn to listen to your body and run intuitively.

   HOW: During a run, pick a landmark in the distance and run to it at a faster pace. Recover with your regular running pace for as long as you feel you need to and then run to a different landmark at a quicker pace. Repeat throughout the duration of your run as you feel.



Add 20 – 30 second pick ups to increase leg speed