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What is a Fartlek?: How fartleks differ from interval runs.

May 3, 2016 by abby 12 Comments

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 is a fartlek- - An explanation of how fartlek and interval runs differ.
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)?

What is a fartlek? – An explanation of how fartlek and interval runs differ.

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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.

Filed Under: running

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Comments

  1. Coco says

    May 4, 2016 at 5:35 am

    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.

    Reply
    • abby says

      May 10, 2016 at 5:40 pm

      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.

      Reply
  2. Mary Beth Jackson says

    May 4, 2016 at 4:34 pm

    great information! You gave great examples, I learned something 🙂

    Reply
    • abby says

      May 10, 2016 at 5:38 pm

      Thanks so much Mary Beth.

      Reply
  3. Melanie @ HappyBeingHealthy says

    May 5, 2016 at 2:22 am

    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!

    Reply
    • abby says

      May 10, 2016 at 5:38 pm

      I always had trouble figuring out hoe it was different than an interval run before my coaching courses.

      Reply
  4. Laura @ Sprint 2 the Table says

    May 6, 2016 at 3:02 am

    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.

    Reply
    • abby says

      May 10, 2016 at 5:37 pm

      Seriously, I should get bonus points for maturity for no fartlicking jokes.

      Reply
  5. Heather says

    May 6, 2016 at 12:09 pm

    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.

    Reply
    • abby says

      May 10, 2016 at 5:37 pm

      I do fartleks a lot on the treadmill just to keep myself from going insame. Slow, fast, slow, fast…

      Reply
  6. Sharon says

    May 7, 2016 at 1:41 am

    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.

    Reply
    • abby says

      May 10, 2016 at 5:36 pm

      Yes, it is a fun less stressful way to get in a bit of speed.

      Reply

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I'm Abby, Abigail if I am in trouble. I wear many hats - a teacher, social media influencer, blogger, runner, and running coach (and so much more it would make you tired). I LOVE helping others avoid the mistakes I made when I first started out. I do this by teaching you how to work smarter, not harder, both when it comes to using social media/blogging to grow your brand and also when it comes to training for that next race. Read More …

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