For some reason, every time I mention “fartlek” I feel like saying “Excuse me!”
Actually, the word fartlek is Swedish and literally means “speedplay,” - referring to a type of workout in which you vary the speed at which you are moving at different stages of a run, for set periods of time with faster, slower and intermediate speeds.
Training fartlek allows you to increase your speed over sustained periods of running by increasing your lactic threshold level – the point at which your body starts producing lactic acid. Why is this beneficial? Because over time, it trains your body to run more efficiently at a given heart rate – essentially increasing the heart rate at which lactic acid is produced. Additionally, over time your body becomes better at coping with increased lactic acid levels.
Fartlek workouts also have the added benefit in that lactic acid produces lactate – an energy source used by your body during slower periods of running, thus allowing the body to re-use the energy it has stored. Exercise physiology calls this the “lactate shuttle.”
So fartlek – varying the intensity of your run over specific intervals of time – develops your ability to run with higher levels of lactic acid in your body AND increases your energy efficiency, which allows you to run for longer periods of time.
How To Do It
The very meaning of fartlek – “speedplay” – sounds like it should be fun, and these workouts will definitely help break the tedium of your longer runs.
NOTE: Fartlek is best done on a flat surface, like your local track or even on a treadmill. Find yourself a course with very little elevation – that’s the only requirement!
Unstructured Fartlek on the Road
Warm up for 10 -15 minutes at an easy pace until you feel loose and your breathing is smooth.
As you run, pick a mark up ahead, or meter out a block on your route. As you near your “mark,” accelerate to a sprint pace (about 85%-90% effort). Ideally, this sprint time should be between 2 – 3 minutes of hard running. As you near the end of your mark, relax your pace back down to an easy jog for recovery. Continue at an easy pace for about 5 minutes until you meet your next mark. Repeat 3 – 5 times.
End with a 10 – 15 minute cool-down jog or even walk.
Structured Fartlek
Warm up for about 10 – 15 minutes.
Run 2 minutes hard, 2:30 easy, 3 minutes hard, 2:30 easy, 4 minutes hard, 2:30 easy, 4 minutes hard, 2:30 easy, 3 minutes hard, 2:30 easy, 2 minutes hard, 10-15 minutes cool down.
Easy, right?
Running fartlek is a great way to train for your upcoming race. Just remember that you should have a solid base of 2 months of at least 20 miles per week, and be sure to run your fartlek with at least one recovery day immediately following (cross-training or total rest day). Oh, and don’t forget a proper recovery recipe: plenty of water and protein as you would following any hard workout!
