How to do a fartlek run

Fartlek is effective training, and a fun and straightforward form of fartlek can make it easier for you as a beginner to get started with other forms of interval training. How to get started with fartlek?

Fartlek is practical training and a fun and straightforward form of speed training that can make it easier for you as a beginner to get started with other forms of interval training.

What is a fartlek run?

Fartlek involves switching between running with low and high intensity over short or long distances. How often you alternate between varying the pace and how long can be random. Let your form level or daily form determine how often you enter speed increases and how long these last. The fartlek can also be more structured by defining the length of the speed increases and the easy running between each interval.

In the following, you will learn more about why and how you, as a beginner, can practice fartlek.

Why practice fartlek?

Exercising fartlek allows your body to get gradual and natural habituation to running with higher intensity. You get your heart rate up and get your muscles moving. Since you have complete control over how high or low intensity you run, you get a more natural form of training of your aerobic capacity. It does not always have to be how long you spend running a certain distance determines how hard you will train and how you feel. Then fartlek is an effective and motivating way to train running.

Why beginners should practice fartlek

Fartlek is an intelligent way for beginners to get started with higher intensity running. Because you can choose to train unstructured fartlek, beginners can decide how long the speed increases should be and what power the fartlek should be carried out.

When you, as a beginner, start training with more challenging intensity, you mustn’t train too hard in the beginning. It can both go beyond motivation and will also increase the risk of being injured.

Practicing unstructured fartlek can, for beginners, be a smooth transition to running training with more challenging intensity. Eventually, you can move on to structured training fartlek, where you decide the length of the speed increases and with what intensity.

Ways you can practice fartlek

There are several ways you can train fartlek, and these can be adapted to form level and distance. The goal for everyone should be to contribute to your form development.

After a gentle warm-up, perform 5-10 speed increases of varying length. Carry out the speed increases with an intensity that is not too hard, corresponding to zone 2-3.

Another variant of fartlek, which is structured, is that after warming up, you carry out 5-6 speed increases in 1 minute, with a 2-minute jog between each speed increase.

Fartlek adapted to 5 km.

Heat for 10-15 minutes. Perform 10-15 repetitions with an intensity corresponding to zone 4 of maximum heart rate for 1 minute. Have 2 minutes of leisurely jogging between each pull. Jog down for 10 minutes in the end.

Fartlek adapted to 10 km.

After 10-15 minutes of warming up, run 4 minutes of hard intensity. Then run for 2 minutes at low intensity. Run 3 minutes of hard intensity and 2 minutes of low intensity. 2 minutes of hard intensity, and then 1 minute of low intensity. Finish with 1 minute running with hard intensity. Then run calmly for 5 minutes, and repeat the fartlek as described again, before jogging down for 10 minutes.

How to do a fartlek run

Fartlek is an intelligent way for beginners to get started with running with more complex intensity. Start with an unstructured fartlek where you determine the length, intensity, and number of repetitions according to emotion. Eventually, when you get in better shape, you can try a more structured fartlek.

Fartlek can also be an excellent way to start higher-intensity running training after illness and injury.

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