A common rule on this board seems to be that a fartlek is supposed to be easier than intervals. shouldn't it be harder because you aren't getting any real breaks in a fartlek? thus you need more recovery after the session? I just assume one isn't obsessed with hitting splits and does the intervals by feel..
Maybe I'm just missing some details, but fartleks are commonly incorporated in a base building phase, why isn't this the case with (longer) intervals?
"or"
I use them throughout, sometimes instead of a tempo run or in a week of a race where I dont want to go b@lls out.
Farlek runs are just less structured than intervals so it's a nice break here or there.
yesterday I did a 123 Ladder. 1 min "hard" 1 min. easy, 2min hard, 2 min easy.... then back down, then back up. With a warm up and c/down I covered 8 miles.
I dont like long intervals (1k and up) and as long as they are not meant to be a key session where time is important (1k repeats in preparation for an important 5k) i just go out and do fartleks in the forest and run by feel. If its a threshold effort i look for the 'mild' and 'floating' feeling instead of checking my watch if the pace matches.
A very nice tempo run for MD guys is something like 2 streetlights fast 1 streetlight easy for 20-30 minutes. You cant hammer this session cause the rest is too short so it automatically becomes a tempo pace run.
This kind of training in combination with mileage and strides does magic for 5k/10ks in fall and winter and prepares you for the real stuff in spring on the track.
Definitions.
Fartleks are unstructured by definition. You make it up as you go.
Fartleks can be easy or hard.
Intervals are always easy. It's the reps that are hard. (The interval is the recovery in between repetitions).
Interval training is structured when the desired goal of the session is narrow and well specified. Small changes can render the training useless (or less effective) by changing the effect of the workout.
Typically during base training, variety of pace, and quantity of easier mileage are the goals, and the precision of structured interval training is less important.
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