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Fartlek training

Fartlek training


Fartlek, developed in the 1930’s, comes from the Swedish for speed play and combines interval and continuous training. It allows runners to vary the intensity of the intervals, running whatever distances and speeds they wish.

This type of training works both the aerobic and anaerobic systems. Combine fartlek training sessions into your program to see a real improvement in fitness and race times.

Fartlek training runs can be of any length, so you can try adding some fartlek style intervals into a normal training run if you are unable to add another run into your schedule.

Watson fartlek – good for 10k, 5k and cross country.

  • 10 minutes warm up jog
  • Stride hard for 4 minutes with 1 minute jog recovery
  • 10 minutes warm down

Gerschler fartlek – good for getting fit quickly when combined with steady running.

  • 10 minutes warm up jog
  • Stride hard for 30 seconds, jog for 90 seconds (repeat three times). Repeat again with 15 seconds less recovery. Continue to repeat, reducing recovery by 15 seconds until your intervals consist of 30 seconds stride, 15 seconds jog.
  • 10 minute warm down

Hill fartlek

  • 10 minute warm up jog
  • Find a 2 mile, hilly course. Repeat three times: Run hard up hills, jog down then repeat before moving onto the next hill.
  • 10 minute warm dow