Fartlek Training

Fartlek: The Swedish Speed Play

Fartlek, a Swedish word meaning 'speed play', is a training method that combines continuous running with spontaneous pace variations. Unlike classic interval training, there is no rigid structure: the runner freely plays with intensities based on feeling and environment.

Muscles Targeted

Fartlek engages all running muscles: quadriceps, hamstrings, calves, glutes, core and heart. Pace changes alternately recruit slow and fast-twitch fibers.

Step-by-Step Execution

1. Start jogging: begin at a comfortable continuous pace.
2. Accelerate spontaneously: increase pace for a chosen duration or distance. Example: 3 min easy, 1 min fast, 2 min moderate, 30 sec sprint.
3. Vary freely: no imposed structure. Accelerate toward a tree, a lamppost, a hill. Play with the terrain.
4. Listen to your body: adapt accelerations to your daily form.

Duration

Recommended duration: 30 to 45 minutes. Fartlek is ideal for breaking the monotony of structured workouts while training all cardiac zones.

Safety Tips

• Warm up with 5-10 minutes of light jogging before the first accelerations.
• Do not turn every acceleration into a maximal sprint: vary the intensities.
• Stay in tune with your sensations, fartlek should remain enjoyable.
• Soft terrain (grass, trails) is ideal to reduce impact.

Variations

• Structured fartlek: defined periods (e.g. 1min fast / 2min slow x 8).
• Nature fartlek: use uphills as intense phases.
• Group fartlek: each runner takes turns launching an acceleration.

Target Audience

Suitable for all levels. Beginners can alternate brisk walking and jogging. Advanced runners find it a fun complement to their training plan.