Fartlek Running

WHAT IS FARTLEK RUNNING

Fartlek is a form of cross country or road running in which the runner, usually solo but can be in small groups, varies the pace significantly during the run.

It is usually regarded as an advanced training technique, for the experienced runner who has been using interval training to develop speed and to raise the anaerobic threshold. However, the 'average' runner can also benefit from a simplified form of Fartlek training, to develop self-awareness and to introduce variety into the training.

For the advanced runner, the aim in Fartlek can be best described by relating it to interval training. The purpose of interval training is to develop speed by running for short distances at a speed significantly higher than the normal strong race pace, with these short runs separated by intervals of easy running or jogging. Intervals are normally run over predetermined distances, and usually on the track.

Fartlek is similar to interval training in that short fast runs alternate with easy running or jogging recovery intervals. However, in Fartlek the running is done on the road or on parkland or woodlands or trails.

There is no predetermined schedule to follow, but instead the athlete will set her/his own interval lengths and pace in response to their own feeling of the workload.

An advantage of Fartlek is that runners can concentrate on feeling the pace and their physical response to it, thereby developing self awareness and pace judgement skills. Also the athlete is free to experiment with pace and endurance, and to experience changes of pace.

It is primarily a technique for advanced runners because it requires 'honesty' to put in a demanding workload, and also 'maturity' to not overdo the pace or length of the intervals.

With these qualities, Fartlek makes for an excellent component of a distance runners training programme, but make no mistake, run with too higher intensity it can very easily and soon, bring you to your knees.

Using Fartlek Running for Recovery

After a key long distance run, fartlek brings pep back to your legs gently.

Two days after a key long run, do 15 sec to 60 sec strides over varying terrain.

A soft surface is best, and will prepare you for the more formal speed work 4 days post long run.

Using Fartek Running for Aerobic Conditioning

All distance running trains your aerobic conditioning, but fartlek brings in those reluctant fast

twitch muscle fibers.

Fartlek will help to fire up the fast twitch fibers and get the entire muscle into action.

Using Fartlek Running to Increase Mileage

Do not do a slow mileage build-up.

All training should be done at or above 60 percent of maximum heart rate.

You’re probably better off aiming for 70 percent to guarantee the cardiopulmonary system is adequately stimulated.

Say If over a winter build, you are adding a 25- 30min run each month to get from 60 to 80 per week, the first, third and fifth could / should be a fartlek run, the others recovery.

You only need to start with 6-8 x 20sec strides. Build to one and a half miles of gentle speed play at half marathon race pace.

This minimal fast running will aid your running form and eliminate the risk of junk miles to get to your weekly mileage goals.

As I stated above, fartlek will stimulate all of your muscle fibers.

If your main race goal is the 5k, once you’ve gotten accustomed to the increased mileage, you can bring the last few strides down to 5k pace. After a year or so, by changing one stride a month to this pace, most of the speed play can become 5,000 meter race pace.

When to do Fartlek Running?

You can also run these gentle fartlek sessions the evening after a long distance run, (unless it was longer, or faster than you are used to); or the morning before your evening of long track reps. Fartlek running will loosen you up for both situations.

The Benefits of Fartlek for Veteran Runners

Fartlek running keeps your legs strong as you go through the vets running age groups.

It can be used to gain or maintain leg strength.

The speed play stimulates endorphins and promotes good health and proper healing.

Fartlek Running for Recreational Runners and Joggers

Recreational runners will find fartlek training to be the easiest way to incorporate speed work and faster running into their 10 to 20 miles a week.

A Word about Fartlek Pace

Use appropriate pace and distances for a more formal session.

Longer repetitions can be done at 5-10k pace and shorter repetitions can be done at 3 - 5k pace for the faster efforts.

If you would like to incorporate fartlek training into a hard training session, do the repetitions

for the same time interval and pace as you run at the track, but run them through the forest,

woods, park, golf course, good trail etc for a changes of pace.

Let your perceived intensity and breathing guide your speed, it should not be strained, but free flowing and natural from efforts to easy running.

I like to incorporate them in to hilly runs or terrain, such as an hours run with 20-30mins of fartlek in John Leigh Park.

It could be more formal, such as 10 x 2min efforts with 1min easy running intervals.

Variations such as 8-10 x 3min with 90sec easy, 10 x 1k @ 10k pace with 1min recoveries.

Or alternate 3,2 and 1min efforts.

On winter nights if unable to get to a session, I would run home from work and include 10X 3 lamp posts hard and 1 lamp post easy running. Obviously distance, times and recoveries would vary.

I quite like them also on medium and long steady runs, after half way, run 5 - 10 X 20sec @ 3 - 10k pace, rolling in and out of them, with one effort every 2mins. This is very little lactate build up, unless you stupidly run them as flat out sprints.

Starting back after breaks, or rehabbing after injury.

Once you have built up a reasonable endurance base, you can reintroduce faster running via fartlek and that way you can control a gradual return to fast running.