How to Run a Fartlek Workout

When training for running, often times a Fartlek workout is substituted for a hard workout or an easy run. In order to give your body time to recover from a hard workout, but still be consistently progressive, Fartlek runs can help tremendously. Or if you are preparing for a race and need a workout, however, don't want to overexert yourself with a hard workout, a fartlek run can assist you with stretching your legs out and getting in a little extra work as well. Fartleks incorporate aerobic activity and anaerobic activity as well. With running this generally means an active run that can be maintained for a long period of time versus sprinting. Using these tips can help prepare you for a Fartlek run.

Difficulty: Moderate

Instructions

1. 
    

   Warm Up!
   Usually getting in an easy mile is a good warmup. However, depending on the shape you're in this can vary. At least get in about 10 minutes for your warmup. Although you are running a fartlek, you don't have to warm up by running. Many people choose to because Fartleks require continuous activity for about 30 to 50 minutes.

2. 
    

   Get Started!
   Fartlek runs focus on two styles of running: running or a fast jog and sprinting. You want to divide these two up during your workout and create intervals of each, one after the other, for the duration of your run. An easy way to start out is by running on the street and switching from sprinting to running every other block. If on a bike path, use a watch to time your intervals. Fartleks can last for several miles but it depends on the runner and the shape that the runner is in. Don't overexert yourself! Keep it at a pace that is about 70% of your maximum speed during your sprints as well as your the speed of your normal running. Remember this isn't a strenuous workout but it should get your heart rate up.

3. 
    

   Cool Down!
   It's always necessary to run a cool down. This will help you to get rid of the lactic acid that has built up in your system during your sprints. This is helpful because it will help you to not feel as sick or heavy headed once you've finished. Cool down for about the same amount of time you warmed up with. Make sure your breathing pattern and heart rate are normal. Also finish up with a stretch!

[stumpyjim]

on 7/17/2009 Great article. When I was going through Marine Corp Boot camp we ran some fartleks. It is truly great exercise. 5* and a recommend.