Fartlek Runs: Adding Fun and Speed to Your Training

In our last post, we had lots of question on what is a Fartlek run. If your running routine feels repetitive or you’re looking for a way to improve speed without strict rules, Fartlek runs might be exactly what you need. Simple, flexible, and surprisingly fun, Fartlek training blends speed work with continuous running—no stopwatch required.

The word “Fartlek” comes from the Swedish term meaning “speed play.” True to its name, a Fartlek run mixes fast and slow paces throughout a run in an unstructured way. Instead of following exact distances or times, you change your speed based on how you feel or what’s around you.

For example, you might sprint to the next lamppost, jog for a few minutes, then pick up the pace again when your energy returns.

How Fartlek Runs Work

Unlike interval training, which involves set times and rest periods, Fartlek runs are more relaxed. You keep moving the entire time but vary your intensity.

A typical Fartlek run might include:

• Easy jogging for warm-up

• Short bursts of faster running

• Slower recovery jogs or steady pace

• Continuous movement without stopping

The key is listening to your body rather than following rigid rules.

Fartlek runs offer several physical and mental benefits:

1. Improves Speed and Endurance

Switching between fast and slow paces trains your heart and muscles to handle different intensities, helping you become both faster and more efficient.

2. Boosts Mental Strength

Because there’s no strict structure, Fartlek runs teach you to manage discomfort and push through fatigue on your own terms.

3. Keeps Training Fun

Speed play breaks monotony. Using landmarks like trees, signs, or street corners makes runs feel more like a game than a workout.

4. Suitable for All Levels

Beginners can keep fast segments short, while experienced runners can increase intensity and duration.

How to Do a Fartlek Run

Here’s a simple example you can try:

1. Warm up with 5–10 minutes of easy jogging

2. Run faster for 30 seconds to 1 minute

3. Slow down to a comfortable jog for 1–2 minutes

4. Repeat the fast-slow pattern for 15–25 minutes

5. Cool down with easy jogging or walking

You can adjust speed and duration based on your fitness level.

Tips for Beginners

• Don’t overthink it—there’s no “wrong” way to do a Fartlek run

• Focus on effort, not exact pace

• Start with short speed bursts

• Run on familiar routes to stay relaxed

When to Add Fartlek Runs to Your Training

Fartlek runs are great for:

• Base training phases

• Days when you don’t want a structured workout

• Improving race performance

• Breaking training boredom

They can be done once or twice a week alongside easy runs and long runs.

Final Thoughts

Fartlek runs bring freedom and creativity into your running routine. By blending speed, endurance, and enjoyment, they help you become a stronger and more confident runner—without the pressure of strict schedules. If you want a workout that challenges you while still feeling natural, give Fartlek training a try.

Happy running! 🏃‍♀️🏃‍♂️