This special issue takes a closer look at fartlek training
What is fartlek training?
Fartlek translates from Swedish as “speed play” and is a training technique involving constant running (or cycling, or swimming, or anything really), but with frequent changes in speed. The idea is to create a sense of unpredictability and fun.
How does it work?
Fartlek training can be done alone (for example you can start by running at a steady pace, then periodically tell yourself to sprint up that hill, or run at 75% to that tree, or even run hard until you see 3 blue cars!), but is even better as part of a group. In a group setting, you would each take turns to lead and everyone else has to respond to the leader’s pace.
Why should I do it?
Firstly, fartlek training is way more fun than intervals or steady pace training! Fartlek training combines speed training (similar to interval training) with endurance training (since you will be constantly running) and can give your fitness a real boost. The lack of structure, especially when training as part of a group, can also help to simulate race day.
How often should I do it?
Unfortunately there aren’t many comprehensive studies looking into the optimum frequency for fartlek training. I would say include it when you can, especially during any dips in motivation during a long training plan. The variety might re-energise you whilst still providing fitness benefits.
What is my personal experience?
I first became aware of fartlek training in a secondary school class many, many years ago, but didn’t try it at the time. My first experience was accidental when trail running with a former training partner. The trails demanded that we often took turns to lead and naturally that came with different paces and terrain choices. I think we were each secretly trying to outdo the other too. I remember really enjoying the session and it went on to become a regular thing. I’ve tried doing it solo a few times, but I much prefer running with others.
Acknowledgements
This special issue has been put together from a variety of sources and personal experience. To learn more, search online for fartlek training and for articles with session suggestions.
Abstract Athlete 