Fartlek is a great way for beginners to get into running speed workouts.
This is a rather unflattering term in English, but it is a legitimate Swedish word that simply means speed play.
The concept of fartlek is not very difficult to understand. You do a brief warm up then start running at random speeds for random periods of time, finishing the workout with a light cool down.
It is very freeing and anything goes. If you're like me, that sounds terrifying and difficult. At one point in my running career I hated the very concept and would not do it. I liked the structure and predictability in my runs.
I needed to compare my runs to see if I was making progress, and how could I do that when every single fartlek session would be different by its very nature?
I have learned that I am a very structured person, too much so in some ways. I have always preferred speed workouts that were well structured. My routines were something like this: run 5-4-3-2-1 minutes with 2 minutes of moderate speed in between each of those intervals.
That was then and this is now. I have slowly come around to see the value of fartlek running. It may be because I am a more seasoned runner now and actually enjoy running to a greater extent than I did previously.
I no longer run because I have to for a competition. I run because I enjoy it and it does something for me on a deeper level.
Of course, I am still competitive and I really want to run PBs. It's just that I've come to the point where I don't have to do that to feel enjoyment. As a result, the easy going anything-goes running of fartlek is much easier for me to handle now.
If you have never tried it before, leave the watch behind one day and just see how it goes. Do a warm up and then select an upcoming landmark and pick up speed to get there as quickly as possible.
Float for a bit (consistent moderate pacing) before selecting another upcoming landmark and pick up speed to get there faster. If you want, try to come up with a brand new training routine on the fly. You can do it with traffic lights, street lights, buildings, trees, anything.
Just a few pointers to keep in mind before you head out for your fist fartlek session:
Don't skip the warm up. Since your goal is to train for speed, your leg muscles must be ready for the intensity of faster speeds.
Floating doesn't mean slowing down. Your goal is to keep your heart rate reasonably high during the entire training session, so floating periods must be at a moderate pace and not a complete stop.
Don't skip the cool down. This could be just a light run or some walking with stretches, but don't skip it!
Have fun while you are out there!
Remember, fartlek sessions should be rather high in intensity as you change up between different higher speeds. Keep it playful and light so you connect with your body and start to actually enjoy running just for the sake of running.
This playful nature is what makes fartlek training a great starting place for beginners who want to start speed training. You can determine how you are feeling at each moment during the run and determine how hard to push yourself.
You could always find a variety of speed training workouts from the web or running magazines, but if you aren't ready for them they are an injury just waiting to happen.
You have much less risk of injury when you start with fartlek workouts.
If you dare, ditch the watch tomorrow and just go by how your body feels.
How fast can you push yourself?
Do you find that you just enjoy running without the demands of monitoring?
You may find that you do, so get out there and just enjoy the scenery!
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