Fartlek Training 

 
Definition 
Fartlek, a Swedish term that means "speed play," is a form of interval or speed 
training that can be effective in improving your running speed and endurance. 
 
Examples of the methods 
- 10-minute warmup at an easy pace 
- 1 minute on (fast pace), 2 minutes off (easy), 2 minutes on, 1 minute off 
- Repeat the fartlek set 3 to 4 times 
- 10-minute cool down at an easy pace 
 
Keep in mind that fartlek training is meant to be free-form and fun. If you're 
setting a timer, it's just interval training. Think of landmarks on your run that 
would result in this type of pattern. When you are running with a friend, think 
of trading off selecting landmarks to add more variation in your fartlek runs. 
 
 
Components of fitness developed 
- A continuous form of training. 
- Changes in speed, incline and terrain are used to provide changes in 
exercise intensity. 
- Aerobic and anaerobic work can be done in the quantities that suit the 
performer. 
- Disadvantage - some urban areas have little variety of incline and 
terrain. 
 
 
Reasons why to use this method of training? 
Many runners, especially beginners, enjoy fartlek training because it involves 
speed work, but it is more flexible and not as demanding as traditional interval 
training. Another benefit of fartlek training is that it doesn't have to be done 
on a track and can be done on all types of terrain, such as roads, trails, or hills. 
Fartlek training puts a little extra stress on your system, eventually leading to 
faster speeds and improving your anaerobic threshold. 
 
 
 
 
Which sports or athletes would use this method? 
Beginners of runner 
 
 
Design an appropriate 20 min training session using your method of training. 
 
- Warm up with a steady jog for 10 minutes 
- Run hard, above race pace for 4-5 minutes 
- Jog slowly for 1 minute 
- Repeat 6-8 times 
- Cool down at a steady pace for 10 minutes