You know you are a runner when you fail to even grin at the word “Fartlek”. While it certainly sounds unappealing and maybe even funny, it actually is often one of the core routines in any running program. It’s actually a Swedish word that means “speed play”. So, it’s very applicable when it comes to running. But how and when to integrate speed play into one’s training sessions is the trick.
Let’s start with an overall look. There are typically four stages of any structured training plan that is aimed for a targeted race. The targeted race distance could be anything from a 5K to a full marathon or even longer. These stages are, the base building, strength, sharpening, and of course the taper. The base building stage is dominated by slower paced runs where the length of runs gradually increase from week to week. The base building can extend from as little as four weeks to as much as 12 weeks depending upon the runner’s goal, the targeted race, and general fitness level. The strength and sharpening phases become more complicated and involve an intricate plan of more intense running. The taper is as the name suggests, a tapering down of distance and intensive runs in an orchestrated manner. The point here is that to assure success on race day, the runner needs a mixture of distances and intensities throughout the entire training cycle. Introducing the fartlek method of training into these phases, especially towards the end of the base building phase, offers a method to transition the runner’s body to adapt to longer distances and more intensive running.
As the name, “speed play” implies, this routine involves running faster. However, the extent of faster paced running both in distance and effort varies with each runner. Fartlek’s are best used as a training tool to transition to be able to take on more intense training. A fartlek run is a run that simply adds a burst of speed at some point or points along an otherwise normal run. For example, a runner may be running an easy feel pace for maybe 4 or 6 miles. At some point following the first mile or so the runner is free to switch running gears and burst into a faster paced run. The speed and effort of this faster pace is whatever the runner feels comfortably doing. It may be a full out top effort for 10 or 20 seconds. Or, it may be something less than a full out top effort but the runner will extend it out for several minutes. It is solely up to the runner to inject a harder effort and for some length that feels comfortably challenging to the runner.
Often runners will spot a certain point just ahead to start their faster effort. They then select another point or landmark such as a tree or utility pole off in the distance and run to that mark. Once they hit their targeted spot they slow down again to the pace and effort they were previously running. Again, this is totally up to the runner’s discretion. The only real requirement is that the runner include at least several such speed bursts during their run.
Because injecting the speed at a random point is up to the discretion of the runner, it’s very difficult to prescribe exact times or distances when writing a specific workout session. To remedy this, I simply suggest how many “bursts” over a total given distance the runner should attempt to run.
For the runners I coach, I like to introduce fartlek running into their training during the latter weeks of their base building phase. The reason is simple, it’s an easy transition to the more intense phases of training and it helps to build the runner’s confidence level while also improving their fitness level. It is also useful in the other phases of training to help vary the routines and enable the runner to enjoy some “playful” running.
If you would like to know more about how to integrate fartlek running into your training or are seeking answers to your current training or running routine, simply click here to send me your question.
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Coach Lee