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Training Note from The Coach: Fartlek Training

Posted on April 24th, 2006

In my book, “Go The Distance” I have devoted a chapter to the subject of Fartlek Training. Fartlek is not a bad word; it means speed play in the Swedish language. When I write of speed play, it is essentially a training session that comprises some tempo gear speed change and at the same time have fun with the session. It is similar but unlike interval training on the track. Interval on track is more disciplined and precise in it’s training goal. For example if you are training at one of my evening track training sessions, you know that if you are running 400 meter repeats — and return to the starting line for the next 400, no matter how you might feel (recovered or not) you have to go with your group. It is more demanding then fartlek and certainly more difficult from a coaching/supervision standpoint.

To best define fartlek, I will suggest how to run a particular fartlek training session. Let’s say that your Thursday training session calls for 45-60 minutes of fartlek. Here is how you would coordinate your session. I like to run around the outside of golf course near my home. If the distance is five and 1/2 miles around. A fartlek session takes me about an hour. Sometimes less. I start by jogging for the first 10-12 minutes and let my body warm up. Once I feel like I am loose, I pick out an object (tree, fire hydrant, lamp post, telephone pole or stop light, etc). I lift my speed from a jog into something just faster than my marathon Saturday morning pace for an estimated 100-120 yards. It is easy just to pick out an object that far ahead and just run to it. When I reach the object I slow back to a jog for 100-150 yards and pick out another object and repeat the process. Once I am 25-30 minutes into my run I have the option of running and lifting the same distance and increase my pace to 5k or 10 race pace or I can extend the distance for the change of pace. When I am a mile from the end of my training run or know I have about 10-12 minutes before I complete my time segment - I slow to a jog until I reach my destination.

Some training groups on Saturday mornings run a form of fartlek. For example: Group #11 will run for seven minutes then walk for three minutes. Group #15 will run for 45 seconds and walk for three minutes. This is a form of fartlek; except that when the big hand of the watch hits a number you have to start running regardless how you feel. Fartlek let’s you dictate your own recovery time and pace. You are free to run how you feel and running as fast or slow as you want - no restrictions. Well, maybe one — Always finish your training session knowing you could have done a little more.

Understand your heart is a muscle. It has to be increased and recovered much like you are training any other muscle in your body for strength. Fartlek is one way to get the job done. WALKERS can use the fartlek system. I define three types of walk training speeds. #1 Power Walk, #2 Marching Pace Walk and #3 Relax Recovery Walk. A walker can shift through these three gears and accomplish the same effect as the runners doing fartlek.