What is a Fartlek Run & What are the Benefits?

Many styles of running are designed to improve specific aspects of your fitness, such as your speed, endurance, or fatigue tolerance. However, having a versatile, general-purpose run can also be helpful.

Try fartlek running if you need a running routine to improve speed, stamina, and endurance. This workout offers balanced fitness benefits, and it’s easy to adapt to your fitness level, needs, and goals. Always consult with your physician before starting a new exercise program.

What is a Fartlek Run?

Fartlek is a training method developed by a Swedish running coach named Gösta Holmér in the 1930s. “Fartlek” is a Swedish term meaning “speed play.” Holmér found this approach to training helped runners improve their speed and endurance. A fartlek run involves running continuously at a variable pace, alternating between fast running and light jogging. Beyond that, the details are up to you. Fartlek workouts are flexible, and it’s your call how you approach them. You can set practically every aspect of them to your liking, from the pace and interval length to the total distance. You can base fartlek runs on any number of markers, such as how you feel, when you pass certain landmarks along your path, or a timer you set for yourself. If you listen to music while you run, you can even align your pace changes with the end of each song. Because it’s simple and flexible, with no specific rules to follow all long as you keep moving, fartlek running is accessible for runners of all levels.

How to Do Fartlek Training

The key to fartlek training is its unstructured versatility. You can do fartlek runs on the street, on a track, or on a treadmill. Fartleks even work for trail running, as you can use trees, rocks, or hills as your landmarks to mark your speed changes. Just remember to have fun, be flexible, and make it your own.

How long should a fartlek run be?

The length of your fartlek run depends on your overall fitness level and goals. Twenty minutes is a good target length for beginners, while more advanced runners often aim for an hour. No matter the length of the run, it’s important to vary the intensity. Play with your speed and recovery intervals based on how the run feels for you each day. 

How often should you do fartlek runs?

When deciding how many times per week to add a fartlek run, think about your entire week. Fartlek sessions are a high-intensity form of exercise, so make sure to vary your workouts. Fartlek runs can be an important part of your overall fitness approach. A good place to start would be once or twice a week.

Tips for Beginners

If you’re just starting out, here are some things to keep in mind before a fartlek run:

Check your endurance. Don’t start fartlek runs until you’ve done some more steady running first. Before you start to play with your speed, make sure you can continuously jog at a comfortable pace for at least 20 to 30 minutes.

Start short. It’s easy to overdo it if you’re used to running at a steady pace, and even short fartlek runs can offer significant benefits. Start carefully with a 20-minute fartlek run before moving up to longer times.

Learn what works for you. Fartlek running is flexible, so lean into it and don’t be afraid to experiment. Try several pacing methods, such as matching your pace to your running playlist, hitting a faster pace when you see a telephone pole, or speeding up when you run downhill.

Don’t overdo it. Moderate your approach, mix in fartlek runs with the rest of your fitness routine, and make sure to include rest days.

How does a fartlek run differ from other workouts?

Many workouts have you change gears mid-run to bring your heart rate up and then let it slow down. Unlike fartlek running, most of them shift their intensity at specific intervals. Fartlek is different from many of these other running workouts because of its flexibility. Instead of following a predetermined plan, it encourages you to set your rules, paces, and time frames. It’s unnecessary to track your heart rate or exertion scales as with 80/20 running. Here are some ways fartlek training is different from other speed workouts.

Fartlek vs. Tempo Runs

Unlike fartlek runs, tempo runs involve running at a continuous pace. Instead of alternating between sprinting and jogging, tempo runners keep a steady, challenging pace for the entire workout between the warm-up and cool-down phases.

The Benefits of Fartlek Runs

There are health benefits to many running programs, but you can’t benefit from a program you don’t stick to. Research has shown that enjoyment is a key factor impacting whether people commit to an exercise program. The flexibility and self-directed nature of fartlek running can make it more fun than other running styles, so it’s easier to motivate yourself. And because you set the pace and make the decisions, sticking with it when you’re tired can be easier since you can adjust the intervals on the fly.

Sample Fartlek Runs

Though the beauty of fartlek runs is that they can be completely self-directed, that same fact can also make it hard to figure out where to start. We’ve collected a few popular options to help you out here.

Simple Fartlek

First, warm up with a light jog for five to ten minutes. Next, sprint at high intensity for about 30 seconds, followed by a moderate recovery run until you feel ready for your next sprint. Listen to your body and return to high-intensity speed when ready. Alternate this approach for the length of your run, and try experimenting with different signals like landmarks for when to sprint.

 Fartlek Pyramid

For a more structured training plan, try a fartlek pyramid run. The basic idea of a fartlek pyramid is to ramp up your sets and then move back down. The sets can be even or uneven, and can vary between high and low intensity. You set the length of time at each pace.

Here’s a typical example:

1. Begin with a 5-10 minute warm-up jug. 
2. 1-minute high-intensity sprint, then 1-minute moderate recovery run.
3. 2-minute high-intensity sprint, then 2-minute moderate recovery run.
4. 3-minute high-intensity sprint, then 3-minute moderate recovery run.
5. 3-minute high-intensity sprint, then 3-minute moderate recovery run.
6. 2-minute high-intensity sprint, then 2-minute moderate recovery run.
7. 1-minute high-intensity sprint, then 1-minute moderate recovery run.
8. Do a light jog to cool down for 5-10 minutes.

Take Advantage of the Flexibility

It’s important to begin any exercise program carefully and listen to your body along the way. Fartlek running can be tailored to your personal fitness level and goals, making it a flexible and adaptable training method.