Fartlek Training: 3 Pacing Cues to Use While Fartlek Running

Fartlek run training is a speed training method wherein runners switch between an easy pace and fast running. “Fartlek” is a Swedish term for “speed play”—Scandinavian running coach Gösta Holmér named the training method. There are no specific speed, time, or mileage requirements for fartlek running—it’s all about adjusting your pace according to how you feel. So long as you’re altering your pace occasionally, you’re fartlek running.

Fartlek training sessions and high-intensity interval training have several elements in common, but there are a few key differences. Both fartlek runs and interval runs vary your heart rate due to the different reps and changes of pace, and they follow the same basic premise of rapid alteration of speeds and intensity. But fartlek sessions rely almost entirely on your aerobic system, whereas high-intensity interval training draws on your anaerobic system as well. Additionally, runners rigorously structure interval runs but can approach fartlek runs with a more improvisational mindset and alter their pace according to how they feel.

Fartlek training can be hugely beneficial to both beginning and veteran runners. Here are four reasons to consider adding it to your running routine:

1. 1. Fartlek training is adaptable. Everything from the amount of time you spend at any given pace to how fast or slow you run at any point is up to you. There are no rigorous requirements whatsoever in fartlek running. If you want to walk a ten-minute warm-up, followed by a three-minute sprint and a three-minute jog one day, there’s no reason your next set of reps has to follow the same pattern or any sense of consistency at all. You can do whatever you want.
2. 2. Fartlek training can ease you into running. This form of speedwork helps you eventually maintain a steady pace by acclimating you to faster speeds very gradually. If you run fast without much experience, it can tire you out quickly and increase your odds of injury. The only requirement for fartlek running is that you change your pace occasionally, thus giving you an opportunity to get acclimated to running in general without becoming too winded. In general, you want to continue running, albeit at a slower pace, rather than dropping to a walk at any point.
3. 3. Fartlek training can prepare you for long distances. As you continually adapt your fartlek runs to your increasing stamina, you might eventually find you can hold your race pace for a longer distance. Conditioning your body to drop to a more easygoing run rather than an exhausted walk during a full or half marathon could result in a faster time on race day.

Fartlek training involves alternating your speed at various intervals according to feel or another cue as part of your pacing strategy. Here are three cues you can consider using to indicate when to change your pace:

1. 1. Landmarks: If you’re running outside, you can decide on specific landmarks as the stimulus points for taking on a slower or faster pace. For instance, switch between sprinting and jogging at every third lamppost or telephone pole. You can choose the landmarks based on how long or short of a distance you want each small running goal to be throughout your time outdoors.
2. 2. Music: If you run while listening to music, you can structure fartlek running workouts based on the tempo of the song. Make a playlist of your favorite upbeat songs, alternating slower and faster songs. For the more moderately speedy songs, drop to a manageable 5K pace; for very uptempo ones, start running faster or sprinting.
3. 3. Terrain: If you’re new to outdoor running—especially trail running—you can use the terrain itself to indicate to you when to pick up a fast pace or transition to a more easy running speed. If you’re on flatland, run faster; if you’re heading up a rocky hill, feel free to slow down a bit. Alternate as you make your way across the course.

Before you toe the line, you must learn proper running form and training techniques. Discover Joan’s approach to running technique, strength training, and racing when you sign up for the MasterClass Annual Membership.