The following sample Fartlek workouts are something of an curated list from available Fartlek training examples. The list is not meant to be your guide for any specific running session, but rather to show you different things you might try. The more structured your running, the less you are truly doing Fartlek training. However, these 'training wheels' might prove useful while you get started, and perhaps these variations are better suited for you.
For some, the benefit of Fartlek is its unstructured and carefree nature; for others, the benefit lies in its unpredictable way of making demands upon the body. Fartlek offers something for everyone in between. Below is is an attempt to show some of that dynamic range for those who may be unfamiliar with Fartlek. These workouts all utilize the basic principles of Fartlek of a continuous, varied workout. However, the unpredictable nature of traditional Fartlek is certainly missing in some of these.
Just remember, "there's more than one way to FARTLEK"
Beginner Fartlek
For real beginners, consider, without any rest:
- a slow warmup for about 5 minutes
- a good stretch of the legs, shoulders, and torso (3-4 minutes)
- a short warmup, with periodic faster running until you are winded and return to the warmup speed (or down to a walk)—but don't stop unless you must! These cycles should repeat for as long as you can keep them going, paying attention to your body's response.
- a few minute rest
- a slow cool down (3-4 minutes)
- a good stretch again of the legs, shoulders, and torso (3-4 minutes)
Traditional Fartlek
- 15-minute warm-up
- Run hard, by feel, no straining, to a landmark ahead (roughly 50m to 200m away, go by how inspired you feel)
- Run easy/float until feeling like going fast again
- Repeat for as many as you like (But don't look at a clock at any time, and do not run exactly same route each time. Instead, just have fun.
- 15-minute warm-down, when you have had enough.
Short Interval Fartlek
Run 1 minute followed by 1 minute float; this is one set. Perform between 10 and 15 sets at mile or 5K race pace.
Mona Fartlek
Steve Moneghetti, for whom the Mona Fartlek is named, is an Australian distance runner who invented this fartlek as a regular part of his training, on his way to a very accomplished long distance and marathon career. His resume speaks for the effectiveness of his method. See our tribute shirt here.
From beginning to end, the Mona Fartlek takes 20 minutes to complete.
2 x 90 seconds hard w/a 90-second float
4 x 60 seconds hard w/a 60-second float
4 x 30 seconds hard w/a 30-second float
4 x 15 seconds hard w/a 15-second float.
The method here is to be at nearly full sprint speed for the hard sections: perhaps mile pace for the 90 second efforts, and 800m for the 60, and so on. The goal is to nearly sprint, but not strain. Then, on the "recovery" floats, you can't back off too much: the key is relaxed, but fast running to get as much recovery as possible in the float portions, but still maintaining a good speed.
Jono Fartlek
The effort in this run is a bit more by feel than in the Mona Fartlek, but there is still a timed structure to it.
30 minute warm-up
8 x 3 minutes hard w/a 2 minute recovery float
30 minute cool-down
Pyramid Fartlek
"Hard" means faster than race pace, and "easy" means floating a speed in which you have to stride out. The times mentioned here would be perhaps for someone training for a 5k or 10k. Also, some will just train the first half of this pyramid, followed by a cool down.
1 minute hard, 30 seconds easy
2 minutes hard, 1 minute easy
3 minutes hard, 1 minute 30 seconds easy
4 minutes hard, 2 minutes easy
5 minutes hard, 2 minutes 30 seconds easy
4 minutes hard, 2 minutes easy
3 minutes hard, 1 minute 30 seconds easy
2 minutes hard, 1 minute easy
1 minute hard, 30 seconds easy
Cool down as usual
DISCLAIMER:
Persons choosing to utilize these sessions do so at their own risk. You agree to assume the risks of such training, and further agree to hold harmless Fartlekers from any and all claims, suits, losses, and/or related causes of actions and damages, including, but not limited to, such claims that may result from my injury or death, accidental or otherwise, during or arising in any way from copying and/or implementing these session suggestions. These session concepts have been offered as ideas for training, and are not intended to be followed without the approval of your physician.