Sarah used to dread her Tuesday speed sessions. The rigid intervals, the relentless pace targets, the feeling of being chained to her watch - it all felt like a chore, not a joy. She'd push through, but the spark was gone. Then, a conversation with an old college teammate introduced her to a concept that sounded almost too simple to be effective: 'speed play.' No strict rules, just instinct and the open road. That afternoon, she laced up, a hint of curiosity replacing her usual dread, and stepped out to rediscover the sheer fun of running.
Rediscovering Speed Play: What is Fartlek?
For many runners, the term "fartlek" floats around conversations like a mythical creature - often spoken of, rarely truly understood or embraced. But here's the thing: mastering how to do fartlek runs can unlock a new dimension of enjoyment and fitness in your training. At its core, a fartlek run is about spontaneous bursts of speed interspersed with periods of easy jogging, all driven by feel rather than strict metrics.
Originating from the Swedish phrase for "speed play," fartleks are designed to be fluid and fun. Imagine picking a landmark - that distant tree, the next lamppost - and deciding to accelerate until you reach it, then easing back into a comfortable pace. That's the essence. It's a dynamic dance between effort and recovery, making it a fantastic way to build speed endurance without the pressure of a stopwatch.
While the exact definition can sometimes feel elusive, there are common threads that define a true fartlek. These aren't sprint-and-walk sessions; the "easy" segments are still active running, typically at your comfortable, conversational pace. The faster segments are short, designed to challenge but not exhaust, and the recoveries are longer, allowing you to reset. What's most liberating? Precise paces and times are optional. Your environment, your mood, or even a loose plan can dictate your surges (Runner's World, 2023).
Why Inject Speed Play into Your Routine?
So, why should you bother with this seemingly unstructured approach? The benefits of integrating fartlek runs into your training are surprisingly diverse, depending on how you choose to play. Some runners find them a playful alternative to traditional interval training, while others use them as a bridge to more structured speedwork.
Think about it this way: if your training feels like a rigid schedule, a fartlek offers a mental reset. It's a chance to tune into your body, listen to your instincts, and simply enjoy the sensation of running faster without the pressure of hitting specific numbers. This freedom can be incredibly motivating, especially when you're transitioning between training phases or just need a mental break from intense race prep (American College of Sports Medicine, 2022).
Beyond the mental boost, fartleks build physical resilience. They improve your body's ability to handle varying paces, enhance your aerobic capacity, and develop your fast-twitch muscle fibers. Because every fartlek is unique, you can't compare times, which can be a huge relief if you tend to get caught up in performance anxiety. It's all about effort and feel, not the clock.
Creative Fartlek Ideas to Try Today
Ready to put theory into practice and learn how to do fartlek runs that truly excite you? The beauty is there are no wrong answers. The following examples offer starting points, but remember to let your imagination run wild. Always begin and end your session with at least 5-10 minutes of easy jogging for a proper warm-up and cool-down.
The Music Fartlek
Curate a playlist that spans different energies. When a slow, mellow song plays, maintain an easy jog. As the chorus of an upbeat track kicks in, surge with the energy. And when that epic bridge hits? Go for it! You can also alternate entire songs: one high-energy, one chill, matching your pace to the vibe. This is your run, so feel free to skip or repeat tracks as your legs dictate.
The Hill Fartlek
Find a route with natural undulations. Jog easily on the flats, but when you encounter an incline, accelerate and power your way up. If the hills are too challenging for a surge, flip the script: use flat stretches or gentle downhills to open up your stride and really move. This method builds strength and confidence on varied terrain.
The Light Pole Fartlek
Ideal for urban or suburban environments, this uses repetitive landmarks. Pick a light pole, mailbox, or specific tree. Run fast until you reach it, then jog easy for the next two or three. This provides a clear, visual cue for your efforts and recoveries, making it easy to implement without a watch.
The "Haul Ass" Trigger Fartlek
This playful approach, inspired by military training, involves pre-determining "haul ass" segments on your route. Maybe it's a specific corner, a favorite straightaway, or even a song that randomly shuffles onto your playlist. The moment you hit that trigger, you surge. You could also get creative: see a cute dog? Fast for 30 seconds. Hear a distant siren? Pick up the pace until it fades. It turns your run into an engaging game.
The Partner Fartlek
Running with a friend? Take turns dictating the surges. One person calls out a landmark or a time ("Fast to that bench!" or "Speed up for 60 seconds!"), and you both respond. This can be a fun, competitive, or supportive way to push each other, adding an element of surprise and shared effort.
The Podcast Fartlek
Listen to an engaging podcast. When the narrative builds to an exciting climax, a dramatic reveal, or a particularly energetic discussion, pick up your pace. During calmer segments or interviews, settle back into an easy jog. This turns your audio entertainment into a dynamic pace-setter, making the miles fly by.
The Traffic Light Fartlek
Running through a city or town with traffic lights? This is your cue. When you approach a green light, accelerate and try to make it through before it changes. If you hit a red light, use that as your easy jog or active recovery until it turns green again. It's a spontaneous, urban form of speed play that adds an element of real-world challenge.
The Nature's Call Fartlek
Let the natural world be your guide. Decide to surge every time you spot a specific type of bird, a particular flower, or a unique rock formation. Jog easy until your next "nature's call" trigger. This encourages mindfulness and makes your run an exploratory adventure, connecting you more deeply with your surroundings.
Making Fartleks Work for You
The beauty of fartleks lies in their adaptability. Whether you're a seasoned marathoner or just starting your running journey, understanding how to do fartlek training effectively can significantly enhance your fitness and enjoyment. Remember, the goal isn't perfection; it's playful effort.
Start with shorter, less intense surges if you're new to speedwork. As your fitness improves, you can gradually increase the duration or intensity of your fast segments, or shorten your recovery periods. The key is to listen to your body and adjust on the fly. Don't be afraid to experiment with different triggers and structures until you find what feels most engaging and beneficial for you.
Even on a treadmill, fartleks are possible. You might change your speed or incline every quarter-mile, or sprint for 30 seconds whenever a specific number appears on the display. The possibilities are endless. So, next time you lace up, ditch the rigid plan, embrace the "speed play," and rediscover the joy of running with purpose and spontaneity.
