Good Fartlek Workouts

A fun one to do if you have a golf course to run on I call it a "Green to Tee" run.

When running on a golf course do the harder sections from the green from one hole to the tee box of the next. Sometimes the hard part is only 20 meteres or so, and sometimes it is about the length of an entire hole.

It is fun to do because it allows you to not look at your watch all the time like a lot of "traditional" fartleks require.

If you want you can flip it around and run hard from tee to green, then you get the length of the hole every time and the rest would be very inconsistent.

- "In and Out"'s Alternate running 400s @ 5k pace and tempo pace continuously.

- 5on/5off for 30 mins. @ Tempo pace/ tempo pace + 30 secs.

This will definitely get you into shape:

Telephone poles(or street lights)

go 25% between the first two lights/poles, 50% between the second and third, 75% between the third and fourth, 100% between the fourth and fifth. Go back down the ladder. Repeat two or three times, take a jogging break, go at it again.

I'm a huge fan of the "random fartlek" run. This is best done while running with a partner(s). But it can be done running solo as well.

If you're running with others, each one of you switch off dictating the distance and pace of each fartlek interval. There's no need to run a set pace or distance, just pick one of your typical 8-14 mile loop and run it, here's an example with 2 runners:

Runner 1 - starts fartlek segment (let's say he goes 4:00 at tempo pace), runner 2 doesn't know how long or hard the segment will be and just tries to keep up.

Runner 2 - now dictates the rest, it could be 20 seconds, or 2:00, runner 1 doesn't know how long rest will be.

Runner 2 - starts fartlek segment (let's say he goes 1:00 at 3k pace), runner 1 doesn't know how long or hard the segment will be and just tries to keep up.

Runner 1 - now dictates the rest...

...rinse and repeat

The great thing about this one is that your body basically dictates the pace. You're not tied to running "x" pace for "y" distance. Just run as far and fast as you wish. The advantage of running this with someone else is when it's not your turn to run the on segment, you have no clue how long you'll be on, and thus makes it feel more like a race situation.

King wrote:

- "In and Out"'s Alternate running 400s @ 5k pace and tempo pace continuously.

Also one of my favorite workouts. My only difference is that I run the "out" portions closer to marathon pace (maybe even slightly slower) rather than tempo pace.

I like 15 x 2 min hard/1 min easy and the ladder of 1 min, 2,3,4,5,6,5,4,3,2,1 with 1/2 time recovery

If it's timed, it's not a fartlek.

The way to do fartlek properly is to run fast no set distance or time, stop before you get tired and repeat and keep repeating until you are tired.

"Horseshoe"

On a soccer field do the following progression (looks more complicated than it is):

Jog a lap

Sprint first length and jog 3 lengths

sprint 2 lengths and jog 2 lengths

sprint 3 lengths and jog 1 length

Sprint 4 lengths

sprint 3 lengths and jog 1 length

sprint 2 lengths and jog 2 lengths

sprint 1 length and jog 3 lengths

Jog a lap

Sprint should be about your 400 pace

jog should be slow as dirt

Take a breather and repeat.

jono wrote:

If it's timed, it's not a fartlek.

The way to do fartlek properly is to run fast no set distance or time, stop before you get tired and repeat and keep repeating until you are tired.

The correct answer.

I have had this argument before but to me it is intervals if done on distance (and one has set pace goals rather than subjective efforts) and fartlek if done on time. And I also consider fartlek to involve slower paces but with a faster, shorter recovery.

one of my favorites is similar to a ladder workout on the track. after a regular warmup do 1-2-3-4-5-5-4-3-2-1 hard, with 1 min easy recovery. after the last 1 min hard, take 5 min easy, then 10x30 on/30 off. ideally you'll get 30 min of 10k-HMP with 5 min of mile-3k pace. and you won't bore yourself on the track.

jono wrote:

If it's timed, it's not a fartlek.

The way to do fartlek properly is to run fast no set distance or time, stop before you get tired and repeat and keep repeating until you are tired.

OK maybe you're technically correct, but fartlek has become more than the random speed play it originally was. The best fartleks serve a specific purpose. They are normally something like hard bits at anaerobic threshold pace, and easier bits at long run speed, but this can vary.

You can do 2/1s (like the Kenyans, and pre-programmed fartleks seem to work for them), 3/2s, or the Mona fartlek "invented" by Aussie marathon runner Steve Monaghetti. That one's 20 minutes total, with 2 x 90" hard 90" easy, 4 x 60" hard 60" easy, 4 x 30" hard 30" easy, 4 x 15" hard 15" easy.

But it all depends on how hard you want the hard bits to be, and how hard the easier bits are. Run the hard bits at mile/2km speed, and it becomes more like a vVo2max session, such as 7 x 2' at 2km speed, 2' at half that speed.

You just have to work out what you want to get out of your fartlek. Find a mile or 1km loop in a park, and run the better parts of the course (better surface, better wind) harder, and recover on the harder bits.

Brian wrote:

I like 15 x 2 min hard/1 min easy and the ladder of 1 min, 2,3,4,5,6,5,4,3,2,1 with 1/2 time recovery

2 of my faves

Brian wrote:

I have had this argument before but to me it is intervals if done on distance (and one has set pace goals rather than subjective efforts) and fartlek if done on time. And I also consider fartlek to involve slower paces but with a faster, shorter recovery.

I prefer the original definition because it is such a great way to develop natural talent. Speicific workouts can bring an athlete to a peak, but with true fartlek they way I described it, you are working towards a much higher potential. Getting out of breath with interval training really puts a limit of how much you can improve.

I like fartlek workouts, but I have trouble running close to 3K-5K pace whereas on the track it's no problem. Why is this? On the track I'm doing an active recovery.

The best for turning over your legs is 30-40 minutes of 1 minutes fast/1 minute easy. To really get rolling and feel strong, 40 minutes of 3 fast/1 jog. It ends up being like a pretty solid tempo run, with some breathers here and there.

Great fartlek with a modern twist: Maximum heart rate fartlek

Strap on a HRM but, don't look at the info until afterwards...

Go somewhere with trails or open space that has rolling terrain and do your natural fartlek and make sure to run up and down some hills. After 20-40 min into the run when you are starting to drag but, still feel fine go as hard as you possibly can without loosing form on a flat section for at least 200 meters. Make sure this is on a not too troublesome surface.

After the run check your maximum heart rate.

not your average boy wrote:

Right now I'm in the early stages of my track season and have only been doing tempo run and fartlek workouts... lately I have not been able to find good fartlek workouts to do... if anyone has any good fartlek workouts that would be great. Preferably a faster/shorter fartlek would be preferably, thank you.

Good short fast one for the mile that Lukas Verzbicas used to do for track in highschool is: 1-1-2-2-1-1-0.5-0.5(pick ups in minutes with equal time for jogging recovery). The 1 minute pick ups between mile and 2 mile speed and 2 minutes as close to 1 minute speed, and 0.5 minute(30 second) pick ups are all out sprints. It's really short, but its brutal if you run it hard enough. It's also a good taper workout for xc.

Another one that Lukas did in highschool thats good for early season track strength or for xc is 2-3 sets of 1-2-3-2-1(in minutes) ladder fartlek with equal jogging recovery as fast running.

I like to run fartlek within a contained distance with established rest, just like a "regular" speed workout. For instance, you could run 5 x 1000m (60 sec. on/30 sec. off) with 1-2 minutes rest between. You could mix different distances with varying ons/offs and recovery times, depending on which part of the season you're training.

I used this when I was coaching high school kids, and found it to be a really effective way to train kids at different stages of development.