Review of Fartlek Training for Speed and Fun

The Swedish word fartlek translates to “speed play,” and that’s exactly what this training style is about. Unlike rigid interval workouts, fartlek training adds bursts of speed into a steady run, often guided by feel rather than the stopwatch. It’s flexible, fun, and surprisingly effective — which is why it’s been a staple of distance running for decades.

What Is Fartlek Training?

Developed by Swedish coach Gösta Holmér in the 1930s, fartlek was designed to prepare cross-country runners for the unpredictable pace of racing. A classic fartlek might involve sprinting to a tree in the distance, jogging for recovery, then picking another marker for the next burst. Unlike structured intervals, fartlek is more freeform and adaptable.

Benefits of Fartlek Training

1. Improves Both Speed and Endurance: By mixing hard efforts with easy recovery, runners train both aerobic and anaerobic systems.
   
   
2. Versatility: Can be tailored to beginners (gentle surges) or elites (longer, faster bursts).
   
   
3. Mental Variety: Breaks the monotony of steady runs, making training more engaging.
   
   
4. Race Simulation: Teaches runners to handle changes in pace, just like during competition.
   
   
5. Accessibility: No track, stopwatch, or specific distances needed — just run.
   
   

Potential Drawbacks

• Lack of Precision: Because it’s unstructured, progress is harder to measure compared to set intervals.
  
  
• Risk of Overdoing It: Without guidance, some runners push too hard in every surge and burn out.
  
  
• Not Always Race-Specific: For serious athletes, fartlek may lack the intensity targeting needed close to race day.
  
  

How to Incorporate Fartlek

• Beginners: Try alternating 1 minute fast, 2 minutes easy for 20–30 minutes.
  
  
• Intermediate Runners: Use landmarks — sprint to the next lamppost, jog to the next bench, repeat.
  
  
• Advanced Runners: Create structured fartleks like 5 x (3 minutes hard / 2 minutes easy).
  
  
• Mix It In: Add once a week to keep runs fun and varied.
  
  

Verdict

Fartlek training strikes a balance between structure and freedom. It delivers real fitness benefits while keeping running playful. For competitive runners, it’s best used as supplemental training; for recreational runners, it can be a cornerstone workout. Either way, fartlek reminds us that running can be both hard work and a game.

- Edward