What Is a Fartlek Run—and Why Should You Try One?
What Is a Fartlek Run—and Why Should You Try One?
If you’ve been running for a while, chances are you’ve heard the word fartlek tossed around (and maybe even laughed a little—because, yes, it’s a funny name). But behind that quirky word is a powerful training tool that can boost your endurance, improve your speed, and add a fresh spark to your running routine.
Let’s break it down.
So, What Is a Fartlek Run?
Fartlek is a Swedish word that literally means “speed play.” And that’s exactly what it is—a playful, flexible way to train using changes in pace.
Unlike structured interval workouts that involve specific times or distances, fartlek runs allow you to shift speeds more organically based on how you feel, what you see, or what’s around you. Think of it as permission to have fun with your effort while still getting stronger and faster.
Why Should You Try One?
Because it works—and it’s way more fun than strict intervals. Fartleks are ideal for runners who want to:
Build speed and endurance
Learn how to change gears smoothly
Use both their aerobic (easy) and anaerobic (hard) systems
Break up the monotony of track workouts
Stay engaged and mentally fresh
Plus, they can be adapted to any route, schedule, or mood.
How to Do It: Real-Life Examples
The beauty of a fartlek run is that it’s completely customizable. Here are some fun ways to structure your effort:
Landmark-Based: Sprint to the next mailbox, jog to the corner, pick it up until the next streetlamp. Every neighborhood becomes a new kind of playground.
Music-Based: Run easy during verses, push hard during the chorus. Each song creates a new rhythm for your run.
Even-Paced Option: Want something slightly more predictable? Use evenly spaced telephone poles or blocks to alternate speeds.
The idea is simple: shift your pace regularly—faster, slower, faster again—but never stop running completely. You're training your body to recover while moving, which is a game-changer on race day.
What Are the Benefits?
Fartlek runs teach your body and brain how to handle speed changes—something that happens naturally during races and outdoor runs. You’ll improve your running economy, boost cardiovascular strength, and increase mental toughness without the pressure of a stopwatch.
Even better? These runs never get boring. No two fartleks will ever be the same, which makes them perfect for days when you want to mix things up.
How to Start
If you’re new to fartleks, start small. As a coach, I recommend my clients try a 20-minute fartlek once a month. Here’s an easy format to follow:
3-minute warm-up jog
15-minute fartlek session: alternate easy and faster segments using landmarks or songs
2-minute cool-down jog
You can scale this up or down depending on your goals and fitness level. The key is to keep moving and find a rhythm that challenges you without burning you out too quickly.
Final Thoughts
Fartlek runs offer a fun, flexible, and effective way to train smarter. Whether you're training for a race, trying to get faster, or just want to keep your workouts exciting, fartleks are a simple tool with serious benefits.
So the next time your run feels a little routine, switch it up. Play with your pace. Challenge your body. And remind yourself that running doesn't always have to be rigid—sometimes, it’s okay to just run and have fun.
