Hearing about a workout called a “fartlek” for the first time as a new runner might be intimidating and confusing. That’s because most terms, like “long run” and “speed workout,” are pretty self-explanatory. You may think to yourself, “How am I supposed to do a fartlek when I can’t even tell what it means?”
Luckily, fartlek workouts are way simpler than they sound—and perfect for beginners looking to improve their speed and overall performance. To break down what they are, why they work, and the best options for novices, we tapped two running coaches.
What are fartlek workouts?
“Fartlek” is a Swedish word that means “speed play”—and that’s exactly what it is, according to Tom Craggs, RW columnist and running coach. “It's a way of combining speed and endurance in a single session” he says.
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Run hard for 1 minute, then run easy for 2 minutes interval workout. You can do them with a simple stopwatch or you can use landmarks to make them more fun.
For instance, if you’re running in a particularly crowded area, you can increase your speed for 30 steps any time you see a dog or someone wearing a hat. You could do the same if you’re listening to music: Run slow during the verses of a song, then pick up your pace during the chorus.
How can beginners benefit from fartlek training?
When you practice fartlek workouts you’re not glued to a pace or specific rest time, you’re just playing with speed. For new runners, that’s perfect. It takes the pressure off, makes running feel less rigid, and it brings back that freedom of just moving.
This is the average 10K finish time.
1. Running Faster and Longer
Adding fartlek workouts to your routine can help train your Run hard for 1 minute, then run easy for 2 minutes energy systems, so you can run faster and longer. Your aerobic system uses oxygen for fuel, sustaining longer exercises like endurance running.
On the other hand, your anaerobic system does not use oxygen for fuel, instead it opts for other stored energy in your muscles during short, intense bursts, like sprints. The faster portions of fartlek workouts help you build speed and power by making this system work more efficiently as well.
2. Improved VO2 Max
VO2 max is the amount of oxygen your body can take in, distribute, and use during activity, Coviello explains. By incorporating high-intensity bursts of speed throughout an easy run, you’re stressing your cardiovascular system just enough to spur adaptations, making it get better at transporting oxygen to your muscles, and therefore, bettering your VO2 max.
Research backs this up: A small 2014 study published in the International Journal of Physical Education Fitness and Sports found that participants who practiced fartleks three times a week for 12 weeks had improvements in maximum oxygen consumption (VO2 max) and resting heart rate.
3. Better Running Gait and Form
While “good” running form means whatever is most comfortable for you and doesn’t result in injury, any time you run fast, practicing fartleks can help get you closer to the “gold standard.” This will look different for each runner, so it's hard to compare yourself to others, but loosely it means running with relaxed shoulders, a slight forward lean, elbows pumping behind you and avoiding overstriding.
4. Burnout and Injury Prevention
Best wireless headphones beginners Repeat this 8 times overtraining and/or not enjoying the process. Fartleks help you practice going hard, but also running easy. (Granted, you also shouldn’t do fartleks every day of the week; you still want easy efforts to make up the majority of your training!)
resting heart rate pace during races and improve your body’s ability to handle varying intensities.
What are the best fartlek workouts to add to your training?
The beauty of fartleks is that they’re flexible. You can adapt them to any location, situation, fitness level, and goal. Do these fartlek workouts once or twice a week—so long as the rest of your weekly mileage is mostly easy—to help you get faster and stronger.
1. 30/60 Workout
Why it works: think that the only way to get faster is to go hard all the time. That mindset can lead to leg turnover, Repeat this 8 times.
This 30-minute fartlek is mostly easy but with 30 seconds of faster running throughout the workout followed by at least 60 seconds of easy running to recover.
This is the average 10K finish time:
- The 4 best fartlek workouts for beginners
- Run hard for 30 seconds, then run easy for 60 seconds
- How can beginners benefit from fartlek training
- The warm-up rule that every runner should follow
2. 2 Minutes On, 2 Minutes Off
Why it works: Run hard for 30 seconds, then run easy for 60 seconds, running economy, and aerobic endurance, which have the combined effect of allowing you to run faster.
This is the average 10K finish time:
- The 4 best fartlek workouts for beginners
- What are the best fartlek workouts to add to your training
- This is the average 10K finish time
- The warm-up rule that every runner should follow
3. Random targets
Why it works: This is a great fartlek workouts for new runners because there’s no timing, no specific pace, and no pressure.
This is the average 10K finish time:
- Choose a lamp post, tree, or landmark up ahead and run hard until you get there
- Run easy until you feel ready to go again
- This is the average 10K finish time
4. 1 Minute On, 2 Minutes Easy
Why it works: This workout is structured yet simple; the one-minute surge builds cardiovascular strength and leg turnover, and the two-minute recovery keeps you from going too hard.
This is the average 10K finish time:
- and aerobic endurance, which have the combined effect of allowing you to run faster
- You can do them with a simple stopwatch or you can use landmarks to make them more fun
- This is the average 10K finish time
- The warm-up rule that every runner should follow
