Can I replace tempos with fartleks?

Fartlek is supposed to be free form based on effort. What your describing in interval training on the road.

Didn’t mention that what I described is effort based... Figured it would be assumed by everyone because that is what a fartlek is like you said

Fartlek, not fartleks.

EvanJagerbomb wrote:

Tempos aren’t my favorite workout. I do them regularly but I’d like to mix it up sometimes. Can I replace them with fartleks?

My fartleks are typically something like 6min at 10k pace, 4min at 5k pace, 2 min at mile pace, with 2min run at a medium pace in between each and repeat. I know nothing is a true replacement for a tempo run and they are a staple, but will I get a similar benefit from doing fartleks?

This is closer to a replacement for an internal workout or a progression run, so probably not as good for stamina as a 20-minute tempo at 15K pace. It has other benefits, obviously, but if you are really looking for a tempo substitute, slow down on the work bouts to 15K and 20K pace (maybe some 10K at most), run 6 to 10 minutes if you can for each of them, and cut your off intervals to about 1/5 of your on intervals. Maybe run 30 minutes on at first, if that's not too hard.

OP, yes!

A few simple strategies:

1) Keep the recovery duration short, ex 4/1.

2) Run the recovery at an uptempo effort, ex 10k “on”and HM effort for the “off”

3) Do your fartlek on a hilly course.

Good luck!

Yes.

I largely agree with the group on this but all you need to do is modify your current tempo replacement by lowering the intensity. If you did your pushes at or around 10k-15k pace instead of gradually cutting them down then that could definitely be a replacement. Another option would be some sub threshold runs that would be a little longer and a little slower than traditional tempo runs.

Tempo workouts are not some holy grail. Depending on the type of runner you are, you could get away with literally never doing them.

do what you want wrote:

Tempo workouts are not some holy grail. Depending on the type of runner you are, you could get away with literally never doing them.

This

Then again, they are very useful for many people as well

EvanJagerbomb wrote:

Tempos aren’t my favorite workout. I do them regularly but I’d like to mix it up sometimes. Can I replace them with fartleks?

My fartleks are typically something like 6min at 10k pace, 4min at 5k pace, 2 min at mile pace, with 2min run at a medium pace in between each and repeat. I know nothing is a true replacement for a tempo run and they are a staple, but will I get a similar benefit from doing fartleks?

No you cannot

Agreed they are not the holy grail and you can get away without doing them. Also agree that every runner trains differently and one thing that is beneficial for one runner might not be beneficial for another. However, if you are totally cutting out tempo runs it would be good to get some sort of work in at your lactate threshold whether it be cruise intervals or something else. Certainly doesn't have to be traditional tempo runs

Show Time wrote:

Agreed they are not the holy grail and you can get away without doing them. Also agree that every runner trains differently and one thing that is beneficial for one runner might not be beneficial for another. However, if you are totally cutting out tempo runs it would be good to get some sort of work in at your lactate threshold whether it be cruise intervals or something else. Certainly doesn't have to be traditional tempo runs

This. It also depends on your race distance. If you're training for the half or full marathon, you need to get comfortable running at a certain pace. Tempos are better for training to hold a steady pace. OTOH, if you're training for the mile or 5K, then the interval (fartlek) workout you're describing should be as good or better.

fisky wrote:

Show Time wrote:

Agreed they are not the holy grail and you can get away without doing them. Also agree that every runner trains differently and one thing that is beneficial for one runner might not be beneficial for another. However, if you are totally cutting out tempo runs it would be good to get some sort of work in at your lactate threshold whether it be cruise intervals or something else. Certainly doesn't have to be traditional tempo runs

This. It also depends on your race distance. If you're training for the half or full marathon, you need to get comfortable running at a certain pace. Tempos are better for training to hold a steady pace. OTOH, if you're training for the mile or 5K, then the interval (fartlek) workout you're describing should be as good or better.

Oh, and let me add that it also depends on the individual.

When I trained with Nick Willis in his miler boot camp, he gave us a weekly tempo workout. At the end of the 6-week camp, almost everyone improved except me. Of course, I was a LOT older than the rest of the camp.

I emailed Nick about this and he and his wife gave me an alternate workout... 2x6x400m (30sec). That's 2 sets of 4x400m with 30sec recovery between reps and 4-5 minutes between sets. After a month of that, my mile time improved significantly.

Typo..... 2 sets of 6x400m

with 30 second break?

what kind of pace?

Of course.

Fartleks are great. I like fartleks too.

Just run X miles or X time with different kind of pace, just by feel.

There are million ways to do "fartlek", so figure out your favorite one.

fisky wrote:

fisky wrote:

Oh, and let me add that it also depends on the individual.

When I trained with Nick Willis in his miler boot camp, he gave us a weekly tempo workout. At the end of the 6-week camp, almost everyone improved except me. Of course, I was a LOT older than the rest of the camp.

I emailed Nick about this and he and his wife gave me an alternate workout... 2x6x400m (30sec). That's 2 sets of 4x400m with 30sec recovery between reps and 4-5 minutes between sets. After a month of that, my mile time improved significantly.

Typo..... 2 sets of 6x400m

Fisky, I'd be very curious to know more about your age and what your weekly milage was during the bootcamp and what your mile time was before and after the 400s. Where those 400s at mile pace?

With 30-second rest, I suspect that the 400s are meant to be run at AT or CV, or given the context of the thread, fast tempo pace.

You can also break up tempos with short recovery, need to do a bit more volume eg instead of 25 min tempo do 6x5 min tempo off 1 min jog.