Fartlek Training For Marathon Training: A Guide With Workouts To Run Faster

Have you heard of the fartlek workout before?

Maybe you are a bit of a rebel who does not enjoy the structured style of interval workouts where you run around and around a track. (Track workouts have their place but mixing things up is never a bad thing!)

Well then, fartleks are for you!

They are basically a free style form of speed training that empowers the body to be able to become faster during long runs.

Fartlek is actually a Swedish word for “speed play”. 

Makes sense that this Swedish term includes "play" as this workout is easy to mix up and have fun with!

It is a wonderful and effective way to break up a run and can be very spontaneous and full of variety.

THE GOAL OF RUNNING FARTLEKS

The idea of fartlek marathon training sessions is to run at a face pace until you find it difficult and are out of breath and your heart rate is at about 80 to 90% of your maximum heart rate. This maximum effort will make your running more efficient over time.

At that point you should stop, rest and recover your breath (keep moving though) before giving another burst of fast running.

It can be randomly put into a running routine depending on how you might feel that day.

Always remember though to warm-up properly (run at least a mile) before you begin.

Unlike interval training, you don’t have to watch the time or the distance of how far you run unless you want to.

For example you can run to the nearest tree at a fast, hard pace and then recover until the next tree.

Mixing it up and being creative can make this speed workout very enjoyable!

THE DIFFERENCES BETWEEN FARTLEK RUNS, INTERVAL TRAINING AND TEMPO RUNS

It’s easy to get these three terms mixed up because they are all similar. They are all good for training your body to run longer distances in preparation for race day but just what are the differences?

Fartlek Workouts

While fartlek training is a form of interval training, these sessions are unstructured and flexible runs in which you mix up speeds based on feelings.

Interval Training

These types of training workouts are structured and alternate between specific high-intensity running and recovery times.

Tempo Runs

Running at a steady pace that is sustained and challenging (although manageable) throughout your sessions describes tempo runs.

Mixing up your training session to incorporate all three of these methods is a great way to create a comprehensive training program. However, new runners: don’t get overwhelmed by trying to perfectly train.

Remember that here at All About Marathon Training my number 1 goal for you is to keep it simple which in turn will make it achievable! 

WHO SHOULD FARTLEK?

It doesn’t matter if you’re training for a full marathon or half marathon, this type of workout is great for beginners who have been running for a couple of months and don’t need more base training or for those who want to begin a structured speed workout such as interval training.

In fact, it is a great way to help you ease into the demanding interval training period if that is your goal.

However, beginners should be cautious when it comes to fartlek because oftentimes they push themselves too hard and too fast for too long and take on a high risk of injury in doing so.

Those who have been running for more than a year will usually be able to better judge when they are being too intense. 

This is not to say that running during a speed workout should be easy. They should be out of your comfort zone but build up intervals and time and don't challenge yourself to too much at once. 

DIFFERENT TYPES 

There are two basic types of this “speed play” aside from running on a flat surface:

• Hill
• Timed

Let's discuss how to perform each style! 

HOW TO PERFORM ON HILLS

As the name suggests, this is done out on hilly terrain.

If you are a beginner however, you will first want to incorporate fartlek running sessions on runs where you are on a flat surface.

Build up slowly to the hills. The benefit to running on hills is that come races you will be able to tackle those hills with no problem.

Here's how to do it:

• When you come across a hill on your route, increase your speed and continue on up the hill at a faster pace.

• At the top of the hill slow your pace down and catch your breath as you run down the hill. Remember: never race down a hill as this can increase your risk of muscle strains and muscle soreness as you are using a large amount of eccentric forces (braking forces) in your leg muscles.

HOW TO PERFORM TIMED:

Timed is for those who want a more structured type of speed workout without doing intervals.

• Run at a hard effort pace for a set time, such as 30 seconds, and then recover before going on another 30 second bout.

• You can always increase or decrease your timed segments to whatever works best for you. A nice goal for beginners is to run about 4-5 minutes of fartlek and increase by one or two minutes each week.

This workout will train you to run anaerobically which is important if you want your body to be able to put off the lactate threshold for as long as possible.

Your lactate threshold is when you begin to tire easily because you have switched from aerobic to anaerobic running due to having increased the production of lactate, an acid, in your muscles which causes them to go slow. 

If you increase the time it takes your body to reach lactate threshold then you will be able to go longer and faster during endurance runs.

If you have a time goal in mind then you must train your body to push back this lactate threshold, teach it how to use oxygen efficiently by running both aerobically (longer, slow runs) and anaerobically (shorter, fast runs). 

Remember, fartlek can be fun if you make it and it’s an excellent way to gain speed and endurance at the same time! 

Fartlek Marathon Training Examples

So here’s the thing: When you do fartlek marathon training workouts, go by your body signals and current fitness level.

Refrain from pushing yourself too hard. Experiment with different speeds. Have fun!

Remember to warm up before all of these workouts.

Running at an easy pace for a mile is a good way to warm up. Or, if you’re a beginner, a slow jog or even a power walk for at least 10 minutes will suffice.

The same should also be done as a cool down at the end of your workout.

Example 1: The Classic Fartlek

• Warm Up: 10 minutes of an easy-paced jog or a mile run
• 5 minutes running at a fast pace
• 3 minutes running at an easy, slower pace
• 4 minutes running at a fast pace
• 2 minutes running at an easy pace
• 3 minutes running at a fast pace
• 1 minute running at an easy pace
• Cool down: 10 minutes of an easy-paced jog

Example 2: The Random Landmark Fartlek

• Warm up: 10 minutes of an easy-paced jog or a mile run
• Locate a random tree or building or mailbox or telephone pole or stop sign (You get the idea!) to target as a set distance for starting and stopping.
• Start by running fast to the first landmark and then slowly to the next one
• Continue for 20 to 30 minutes
• Cool down: 10 minutes of an easy-paced jog

Example 3: The Stacked Pyramid Fartlek

• Warm up: 10 minutes of an easy-paced jog or a mile run
• Start running fast for one minute, then run at an easy pace for one minute
• Then 2 minutes fast followed by 2 minutes slow
• 3 minutes fast, 3 minutes slow
• 4 minutes fast, 4 minutes slow
• Then reverse by running 3 minutes fast, 3 minutes slow
• 2 minutes fast, 2 minutes slow
• 1 minute fast, 1 minute slow
• Cool down: 10 minutes of an easy-paced jog

Example 4: Group Training Fartlek

• Warm up: 10 minutes of an easy-paced jog or a mile run
• A runner in your group chooses the pace and duration of your short run
• All then run at an easy pace
• A different group runner then gets to decide the next pace and duration
• Repeat this pattern for 30 to 40 minutes
• Cool down: 10 minutes of an easy-paced jog

Example 5: The Song Fartlek

• Warm up: 10 minutes of an easy-paced jog or a mile run
• Run fast during the chorus of your favorite song
• Run slow throughout the verses
• Beginner runners should continue through for about 20 minutes and more experienced runners can go up to an hour.
• Cool down: 10 minutes of an easy-paced jog

Make a point to incorporate fartlek marathon training methods in your training plan.

It is quite easy and a fun way to tweak workouts to suit your fitness level and goals.

Just mix up the speeds and be creative and your runs will become more efficient allowing you to run faster and further!

pages related to fartlek marathon training: 

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Resources Used:

• 9 Fartlek Workouts to Help You Run Faster: https://www.snackinginsneakers.com/fartlek-workouts/
• Fartlek Training: What Is It, Benefits, Tips, and Workouts: https://therunexperience.com/fartlek/