Patrick John McCrann | Athlete. Author. Coach.

While many runners have heard of the term fartlek, few know of the terms origins or original conception. Run coaches have manipulated fartlek training to be nothing more that a disguised interval session. Let’s review the true history of the term to unlock the true power of fartlek running for you. Instead of making it up myself, let’s turn to the all-knowing Wikipedia:

“Fartlek, which means “speed play” in Swedish, was developed in the 1930s by Swedish coach Gösta Holmér.  Initially designed for the downtrodden Swedish cross-country teams that had been thrashed throughout the 1920s by Paavo Nurmi and the Finns. Holmér’s plan used a faster-than-race pace and concentrated on both speed and endurance training.” Read the full source on Wikipedia here.

In order for a run to be considered a fartlek, it should contain intervals at different paces, hence the term speed play. Note that in Holmer’s original conception, this meant a good deal of running at faster than race pace. The unique nature of fartlek — what differentiated it from straight interval training — was that the runner would continue running at a different pace after the work interval instead of having a designated recovery period.

The continuous nature of fartlek running is appealing to the time-conscious runner (no wasted time!) and makes integration into a full run very easy. The “work” element of fartlek running appeals to me, the coach, for two main reasons: (1) we are stressing both the aerobic and anaerobic systems in a single workout, and (2) the variable nature of the running requires mental and physical attention to detail (i.e. less zoning out).

If you are looking for a quick way to boost your running speed without condemning yourself to the track for interval repeats, then fartlek running could be just what you need.

Here’s a sample workout from the archives:

1. Warmup: Easy running for 5 to 10 minutes.
2. Part 1: Steady, hard speed for 1.5–2 km; like a long repetition.
3. Recovery: rapid walking for about 5 minutes.
4. Start of speed work:
   
   • Easy running interspersed with sprints of about 50–60 m, repeated until a little tired.
   • Easy running with three or four “quick steps” now and then (simulating suddenly speeding up to avoid being overtaken by another runner).
   • Full speed uphill for 175–200 m.
   • Fast pace for 1 minute.
   • The whole routine is then repeated until the total time prescribed on the training schedule has elapsed.
5. Cooldown

Note the variety of efforts, as well as the simple repeatable nature of the main speed set for the duration. Other options include:

• Speed work between telephone poles, etc.;
• Navigating obstacles like park benches or playground equipment by jumping off of or over;
• Downhill running;
• Done in a group with each runner picking a different tempo/pace;
• Adding drills into the walking phase

How do you spice up your runs?

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Ed note: those of you who know me understand my penchant for ridiculous humor, I hope the rest of you can forgive the title of the post!