What is Fartlek?

Fartlek is a Swedish word meaning "speed play." It's a training method that blends continuous running with interval training in an unstructured format.

Unlike traditional interval training with strict distances and recovery times, fartlek is flexible and spontaneous—you speed up when you feel like it and slow down when you need to recover.

How to Do a Fartlek Workout

A typical fartlek session might look like this:

1. Warm up with 10 minutes of easy jogging
2. Speed burst to that tree ahead (30-60 seconds hard)
3. Recover with easy jogging until you feel ready
4. Another burst up the hill
5. Repeat for 20-40 minutes
6. Cool down with easy jogging

Benefits of Fartlek Training

• Builds both aerobic and anaerobic fitness
• Teaches pace awareness without watching your watch
• Keeps training fun and mentally engaging
• Prepares you for race surges and varied terrain
• No track required - can be done anywhere

Fartlek vs. Interval Training

Fartlek puts the 'play' back in training. It's the perfect way to get faster while still enjoying your run.