What's FARTLEK Training? | Method for Running Improvement

What is FARTLEK training? Well, its actually a Swedish word, which when translated means "Speed Play." This is a method to improve your running training progression, while simultaneously giving yourself some time to recover. I typically use in in place of a sprint workout, integrating it no more than once a week, at least two times a month. This is a great method you should absolutely be using to improve your running!

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#running #run #fitness

[steve]

The 82nd used to call these runs "bar crawls" on Hay street, the objective was to run from bar to bar without the MPs and Cops catching you for public intoxication.

[papsterwap]

Been running 3 miles everyday trying to train for some army school. It has been getting easier but I haven been able to get much faster. Most of your other videos have been helpful in other areas so i hope this works out well. Thanks for the perfect timed video, and thanks for all the great content

[aakashtomer]

I am doing fartlek once a week for 40 min (2min jog then 2min fast ) . This helps a lot in my running. It helps in everything, speed, stamina, endurance and gives confidence too .

[jameshenderson]

When I was in the Army I was training to reduce my 2 mile run. I was instructed to break down the goal time into seconds and divide that by the number of laps. Now you have your fast lap time but you double that time for your recovery lap. So you end up with a fast lap and a slower recovery lap and you do that for the total of 8 laps. Later the Army went to the 30 /60's and 60 / 120's. These are options as well for anyone training to improve times.

[junkymunky]

I love doing Fartleks. I like it because it mixes sprinting into easy running and makes me feel like I’m still getting some good work in. Thanks for the video man.

[stephen]

This is very effective. I would do this training up to 600-800m and got my 1.5 mile down to 7:53! You’re exactly right, it all depends on how you feel.

[FreeBirdVince]

Been grinding Zone 2 cardio for a little while. Time to implement some speed work 🔥

[kimarhironso]

They had something like this in BCT called 30/60s and 60/120s. Sprint for 30 seconds and either jog or walk for 60, and when you got better at the 30/60s, you moved up to 60 seconds and two minutes of walk or jog. In terms of improving speed, NO other exercise I have ever done has helped me as much as 60/120s, which seems to be based on the same principles but with time, instead of finding a marker and sprinting to it.

Also if you go balls out for a 60s, running so hard you can't breathe when you are done, that stuff gets exhausting and they were definitely shorter workouts. In bct we probably got to where we would do 12 or 13 60s (the workout is alot longer because of the walk/jog intervals), and I probably got to where I was doing 20 60s intervals overseas, but that was because there wasn't anything else to do.

[theelevatedwellnesschannel]

Good info. I've got an 18x contract and I've been a marathon/ultra runner for 13 years.

My peak "speed" day 3-4 weeks from my upcoming marathon has 20 x 1 min sprints. 1 min max (sub 6 min/mile sprints) followed by 2 min recovery jog. This fartlek is within my 10 mile run for the week. That's 60 minutes right there and allows for roughly 10 minutes to warm up and 10 to cool down (to hit my distance goal as well).

Lots of ways to fartlek, just providing another great example.

[James.B.Russell]

Reminds me of 60-120s. Love these workouts. I've slowed down a ton recently (depression) but back in OCS I was FLYING with the 60-120s. Gotta get back into that.

[thatboyrick]

This reminds me of “last man up” runs, definitely going to do this more often 🤔

[joestover]

Best explaination of fartlek for the new/intermediate runner. Thank you!!!

[therangersinger]

Fartleks and progressive pacing runs are hands down my two favorite run style/methods for maintaining a higher cadence and top end speed during training blocks that are focused more on total mileage. I also like to get a fartlek run in as my last "speed session" tune up run early during race week. And funny enough today is my fartlek run. 2 mile warmup, 2 miles of 400s at race pace with 400 recovery then into the last 2 miles at a steady pace with a fast finish in the final 400. My next race is this Saturday which is a half marathon. I find it mandatory to get one faster session in, early in the week prior to a race to keep the muscle memory. Your advice is always on point Gritty.

[JimboAlexander]

I got your “run faster program” and am starting it tomorrow, mile time is currently at 6:42 and I want to get it down to 6:00 gonna take a lot of work but I know I have it in me, I’m aspiring and working towards being a PJ so I know running and endurance will be my best friend. I hope your program can get me closer to my goals

[Sklzky]

Been doing this for ages and never heard the word, great stuff! And translates well to selection and modern combat-type exertion (minus the stress and brain working at max efficiency of course)

[shishenliart]

Been doing fartleks accidentally, but now I've been consciously going after it since discovering the 80/20 training regime. I do 30-45s all-out sprints and I walk for double the amount of time I sprinted.

You can also do a moderate-hard pace for 4 mins 1 min off all the way to 9 min 1 off. Combined with the slow burn runs 80% of the time, you're building a bigger gas tank and increasing your horsepower at the same time.

[phil]

I find it impossible to maintain a constant speed while running (apparently so do professionals which is why they use pacers in competition) so this is how I always ran. I didn’t know there was a term associated with this. My favorite is on a track sprinting the straights and jogging the turns. I like to maintain a consistent time or distance for sprinting and jogging intervals, so if I’m not on a track I do a set time to sprint and time to jog. I’m glad you’re mentioning this because it reinforces my confidence that I’m doing something effective. All I hear from most runners is very static paces for very long distances which is discouraging for less experienced runners.

[Redhammer]

Been hitting a block with my 5 mile runs. Can’t get myself under a 7:30 pace. Gonna give this a try. I rarely if ever do sprinting/interval training.

[Jesus-egyb]

Looking forward to giving FARTLEK a go.

[NoBrakes]

My damn drill instructors lied to me. This is the second time in less than 24 hours that someone has mentioned Fartlek as a form of interval training, (Instead of a run that involves stopping to do exercises throughout the run.)