ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Fartlek Training

Updated on February 19, 2016
Jaynie2000 profile image

Jaynie is a seasoned marathoner, triathlete and soccer player with an interest in fitness and nutrition.

Make Running Fun with Fartlek Training

It may sound like an obnoxious bodily function, but fartlek is actually a Swedish word meaning speed play. Fartlek is a fun way to train because it allows you to incorporate greater speed at varying intervals. You can run as fast as you like for as long or short as you like and you can recover after a fartlek for as long as you need to. By incorporating fartleks into your running regimen you are actually working toward building overall stamina, which makes long distance running easier. Fartleks are also a good way for athletes to reintroduce themselves to running after they’ve been sidelined by injuries.

If you’ve never tried fartlek training, begin by adding about a half dozen fartlek drills into your normal 30 minute run. Each week you can add one or two additional fartleks or add to the duration of your current fartleks. After you’ve done this for a month, change your fartlek routine until you are running one minute hard and two minutes easy for a total of 21 minutes.

You may also try running around a track, taking the first lap at 5k speed and the next lap slightly slower than 5k speed (maybe 1 to 1.5 minutes slower). This pace does not allow your body to completely recovery between 5k laps, forcing it to make the adjustment to a quicker recovery. This will serve you well following more challenging training sessions and after racing.

More seasoned runners have greater fartlek endurance and should use it to their advantage. Training for seasoned runners should include runs that incorporate a 5 minute fartlek followed by 4 minutes of recovery. This will be followed by a 4 minute fartlek with a 3 minute recovery. Then a 3 minute fartlek followed by a two minute recovery and so on. Veteran racers may also start with 1 minute fast followed by 1 minute easy. Progress to 2 minutes fast and 2 minutes easy and on up until you reach 5 minutes fast. Then run 4 minutes easy followed by 4 minutes fast and repeat the fartleks in descending order.

Fartlek training does not need to be done with every run. In fact, beginning runners only need to incorporate one fartlek session per week for 15 to 30 minutes. Intermediate runners need only 1 to 2 sessions weekly for 30 to 45 minutes and seasoned runners need only 1 to 2 fartlek drills per week during the off season for 45 to 60 minutes.

Make your runs count and have fun doing it with fartlek training!


    0 of 8192 characters used
    Post Comment

    • Jaynie2000 profile imageAUTHOR


      7 years ago

      Ha! Thanks, Lilly. It is a fun and productive way to mix up your running routine.

    • LillyGrillzit profile image

      Lori J Latimer 

      7 years ago from The River Valley, Arkansas

      Darn, I thought you came up with an ingenious way to lose weight! :0) Really, thank you for educating me about this


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)