What is the difference between a fartlek and an interval run?
The word fartlek comes from the Swedish word for “speed play” and that is just what a fartlek is – playing with speed. However, unlike interval runs fartleks are not structured. For example: interval runs may be structured in miles or in minutes and usually have a set goal pace. Fartleks on the other hand are unstructured periods of easy effort with moderate/hard efforts mixed throughout.
In a fartlek run instead of being tied to your watch, watching the minutes or miles like you would be in an interval run, you are working moderate/hard efforts in sporadically throughout your run. For example: instead of having a set interval in a fartlek you might run hard to the next mailbox, stop sign, etc. You are playing with your speed in an unstructured way.
What might fartlek runs look like in my plan?
Fartlek Run – half mile warm up walk, dynamic stretches, 5 mile run – half mile warm up at conversation pace, 4 miles of a fartlek neighborhood run – pick up the speed with a decent push to the next mailbox, jog slowly past 2 mailboxes, sprint/all out run to the next mailbox, jog slowly past 3 mailboxes, and continuing repeating with the push, jog, sprint, jog pattern, then half mile easy jog recovery, half mile cool down walk, more stretches
What are the benefits of fartlek runs? –
Fartlek runs are lower stress than most runs since they are unstructured and have no set pace goal. They are a great way to get a fabulous run in without the stress of hitting a time goal. Fartlek runs teach you to push yourself and dig deep for that speed and because of that they can help you to grow and become a faster runner with better stamina which can also improve your self-confidence.
Let me know –
Do you do any type of speed work?
Have you run fartlek runs before? -or- Are you doing them currently?
Do you prefer fartlek runs (unstructured) or interval runs (structured)?
Feel like this is a lot to take in? You can always hire a professional running coach (make sure you pick someone who is certified) as they will set up your plan for you taking all these factors into account. You can visit my run coaching services page to learn more about coaching.
Abby is an RRCA Certified Running Coach who is blessed to be able to run for Mizuno Running. She is also lucky enough to be an ambassador forProCompression,BAMRBands, and Nuun Hydration.
When I first started running I did Fartleks in my long runs …. I was a bit confused but they did help me get faster! Now I usually do structured intervals, but Fartleks can be fun if you need some motivation.
When I am not feeling quite up to intervals I find working fartleks in here and there helps me to begin pushing my speed a bit without the stress of pace goals.
great information! You gave great examples, I learned something 🙂
Thanks so much Mary Beth.
This was a great post! I’ve read about Fartlek training many times, but for some reason I can never remember what it is! LOL! This was a great article!
I always had trouble figuring out hoe it was different than an interval run before my coaching courses.
I’m just impressed you made it through this whole post without a fartlek joke. *snicker*
Seriously though, these are on my list to incorporate when I finally heal. I’m going to be SO slow.
Seriously, I should get bonus points for maturity for no fartlicking jokes.
Thank you for this very simple explanation! I, too, have read about them several times but can never remember exactly what they are; I should be able to remember now!
I currently do intervals, but tend to vary speed fartlek-style during my races so I don’t get bored.
I do fartleks a lot on the treadmill just to keep myself from going insame. Slow, fast, slow, fast…
Thanks for the info! Sounds like another great way to get some speed work int! I haven’t used fartleks in my training plan, but it would be a great way to mix up my speed workouts.
Yes, it is a fun less stressful way to get in a bit of speed.