Fartlek training is a term that was coined in Sweden, and translates loosely to “speed play.” It’s a form of interval training that varies running pace, but is oftentimes less structured than traditional interval programs.
For example, most interval programs prescribe a very specific amount of time or distance and it’s done repeatedly. Farlek sessions are less exact; you may run different length or times in each speed burst.
There are many advantages to fartlek training as well as a few disadvantages…
Advantages of Fartlek Training
Provides variety
A common complaint with running is that the training can get a little tedious. Speedwork sessions add variety. And because fartleks in particular are “imperfect” – i.e. it’s not always the same distance or time each time you speed up/slow down – it adds an element of surprise that can be fun.
Burns more calories
All else equal, you’ll typically burn more calories by including fartlek training in a 30-minute session compared to a 30-minute steady state workout. This may be helpful for you if you’re trying to accelerate weight loss goals.
Adaptable
Fartlek training can be highly individualized. Depending on where you are in your training journey, it may mean alternating fast running and slow running, or it could mean alternating jogging and walking. Either way, the varied pacing leads to both aerobic and anaerobic improvements.
Prepares you for race day
If you’re racing competitively, there will be times in an event where you want to catch a runner – or avoid being caught. Fartlek training helps to prepare you for these unexpected accelerations in your pace during an event.
Disadvantages of Fartlek Training
Can lead to an imbalanced training plan
The vast majority of runners tend to do their easy runs too hard, and their hard runs too easy. Don’t incorporate tons of fartlek intervals into every workout. Particularly for long distance runners, you want a good majority of your runs to be easy and comfortably paced. Those runs allow you to get your mileage in without overtraining. You then strategically add fartlek or interval sessions into the mix to develop speed, but the speedwork should generally only account for about 20% of your training (give or take).
Increases injury risk for beginners
If you’re a true beginner that’s just getting started with running, focus first on proper form and building an aerobic base. Adding very fast speedwork into your first few weeks of training can increase injury risk, which far outweighs any potential benefits. It’s fine to incorporate moderate speed intervals – like a walk/jog combo – but don’t get out there sprinting during Week 2 if you haven’t run in years.
Presents challenges for running with friends
This really depends on your pace though. If you and your pal have fairly different paces, it’s going to be difficult for you to do random speed intervals with them. You’re probably better off doing your fartlek runs solo in that case. However, if you both have similar easy/fast paces, it can actually be pretty entertaining to do a fartlek together. You can both alternate in choosing the next time/distance/landmark in your training session, making for a fun partner workout.
Share with me: Do you incorporate fartlek training into your running routine? What fartlek training advantages and disadvantages have you heard of or experienced?
Chrissy Carroll
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Annmarie says
February 7, 2018 at 9:55 amI actually enjoy running fartleks when I run alone – definitely helps to pass the time and makes it go by faster 🙂
Chrissy Carroll says
February 7, 2018 at 3:56 pmI agree – it makes it more entertaining!
ross says
September 19, 2018 at 5:22 ami also agree!!!!!! i fartlek on everyone i see. sometimes you get that friday fartlek feeling you get me g’s.
Chrissy Carroll says
September 23, 2018 at 12:18 pmI almost put this comment in spam, but it made me laugh enough that I decided to leave it up.
johnyy says
July 30, 2019 at 10:16 pmhahhahahahahah
Brian Chin Leung says
July 30, 2019 at 10:19 pmhahahaahahahahaahahahahahahahahaahahaba XD you said fart:)
Samantha Riley says
February 7, 2018 at 10:39 amI’ve never heard of this! Though I’m not much into running so that’s probably why 😉 I like to be a spectator of running 😉 lol
Chrissy Carroll says
February 7, 2018 at 3:57 pmHaha – come on, the name makes you giggle though, right?! 😉
sean says
October 12, 2018 at 6:33 amheyyy
Abbey Sharp says
February 7, 2018 at 2:42 pmLove learning something new! Very fascinating strategy. Great post!
Chrissy Carroll says
February 7, 2018 at 3:57 pmSure thing – thanks for reading Abbey!
Rachel says
February 7, 2018 at 5:35 pmI do all sorts of fartlek runs, just depends on the race! Sometimes they’re structured, sometimes they aren’t. I like doing them with friends because it gives us a good opportunity to race each other for a short burst. I would never do my 800 repeats with a friend, though. Too much variation.
Chrissy Carroll says
February 9, 2018 at 11:11 amYes, definitely fun to do with a friend if you both run a similar pace!
Deborah @ Confessions of mother runner says
February 7, 2018 at 6:19 pmThanks for sharing the pros and cons. I probably do them unintentionally!
Chrissy Carroll says
February 9, 2018 at 11:11 amI’m sure a lot of us do! 🙂
Jessica Levinson says
February 7, 2018 at 7:52 pmGreat information here! Glad to know the advantages and disadvantages of fartlek training.
Chrissy Carroll says
February 9, 2018 at 11:11 amThanks Jessica 🙂
Emily @Sinful Nutrition says
February 8, 2018 at 7:02 amI always hated these parts of training, haha! I guess I should learn to love them now!
Chrissy Carroll says
February 9, 2018 at 11:12 amHaha! The good thing is that you don’t need to do them too often. Most runs should be easy with the occasional speedwork session mixed in.
Mikki says
February 8, 2018 at 12:49 pmI have been out of the running world for awhile. This sounds really interesting though.
Chrissy Carroll says
February 9, 2018 at 11:12 amGlad you found the post interesting regardless Mikki!
Jill Conyers says
February 8, 2018 at 5:53 pmI’ve never been a fan of fartleks but I would do them for the benefits.
Chrissy Carroll says
February 9, 2018 at 11:13 amFor sure! I definitely prefer slower steady paced runs rather than speed work, but the variety can be helpful in training.
Michelle @ Running with Attitude says
February 8, 2018 at 9:30 pmI like to mix Fartleks into my training plans – they’re a nice change to tempo runs or more structured speed work.
Chrissy Carroll says
February 9, 2018 at 11:14 amYes, I get exactly what you’re saying! Sometimes it’s nice to have something less structured to throw in the mix.
Retta says
February 9, 2018 at 8:41 amWhen I was training for the *one* half marathon I’ve ever run, I did this not really knowing that was what it was. It definitely helped to pass the time & make the run more exciting, and my oerall pace got quicker. I did a run once with my sister & we did it together, alternating choosing start/stop landmarks, and it was fun to do with a partner, too! I don’t think I would go to a track and do measured or timed speedwork, so the simplicity of this method is great for novice/lazy/unstructured people like myself. 🙂
Chrissy Carroll says
February 9, 2018 at 11:15 amSpeed work (small amounts of it) is definitely key for improving pace. I love how you and your sister did a workout together like that!
Coco says
February 9, 2018 at 10:13 pmI haven’t done fartleks in ages. I used to do a few in long runs just to keep motivated.
Chrissy Carroll says
February 11, 2018 at 11:14 amThey’re definitely good to mix in occasionally for variety!