725: ... a dual Olympian". The workout, which provides a "way to inject ... speed" into a run, has been described as a "cut-down ladder-fartlek", and was a track workout in its original design but is suited to any continuous course. The workout was designed to fit a 20-minute session, accompanied by a requisite warmup and cooldown, e.g., of half the training length (i.e., ca. 10-minutes each). It pairs periods of effort and recovery, specifically consisting of two 90-second efforts (each followed by the same length of recovery), with the same pattern then being followed for four efforts of 60 seconds, four efforts of 30 seconds, and four efforts of 15 seconds. A stated assumption of the workout is that as the period of effort shortens, the intensity (pace) of the effort increases, although actual workouts are tailored to individual runners' needs (i.e., there is "no hard and fast rule"). In one description of the workout, beginning pace during the effort portions is intended to fall about at the runners "5K pace", with subsequent shorter intervals being taken at faster pace as the runner is able, and with recoveries varying from walking and easy jogging for newer and other runners needing "more recovery between hard efforts", to half-marathon/marathon "race pace recovery" or 5K/10K race pace "moderate recovery" for more experienced runners. In more sophisticated presentations, the workout is adapted to particular periods of a runner's "training year":
221:, with its "spacing of exercise and rest intervals." Hence, in its widely adapted contemporary forms, fartlek training can simply be described as alternating periods of faster and slower exercise (i.e., running), intermixed. In this adaptation of these other well-characterized training methods, the interplay between the effort (exercise) and recovery (relief) are not systematically manipulated; instead, the athlete and coach determine the interplay "based on 'how it feels'" during the training. To some extent, in distinction to the earliest forms of fartlek, its evolution has taken it further in directions away from the track, toward natural outdoor terrain, including both “level and hilly terrain.”
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runners was not achieved through
Fartlek workouts alone; his training regimen included "epeat track workouts, tempo runs and time trials ... alternated or combined with Fartlek" through each training week. For his Swedish runners, which were world-class, the original Fartlek workout has been described as "a total of 12 kilometres running with up to 5,000 metres ... being at faster than race pace." Described by another, a typical workout might be "seven total miles of running with 4,000 or 5,000 meters worth of lickety-splits , from 40-meter sprints to upwards of 2,400-meter pick-ups".
1034:(out of 10). This exercise is "like an Oreo cookie, with the warmup and cooldown as the cookie, and a run at an effort at or slightly above your anaerobic threshold (the place where your body shifts to using more glycogen for energy) as the filling." Runners warm up at a slow and steady pace, run harder than they would on a normal distance jog for an allotted amount of time, and then do a cool down with a very similar speed to the warm-up.
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193:. This training style injects speed into a 20 minute session, pairing alternating periods of effort and recovery: 90 seconds on, 90 seconds off (performed twice), then 60 seconds on-then-off, and 30 seconds on-then-off, and 15 seconds on-then-off (each of these performed four times), generally, with intensity (pace) increasing as the effort period shortens, with the specifics determined by coach and athlete.
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448:, her fartlek workouts had become assigned to 20-minute sessions beginning and ending with mile runs, between which were sandwiched an unstructured intermix of "40 to 200-yard sprints and five to seven minute segment 'perceived exertions'". In her university coaching, her cross country and track runners faced these, as well as "lots of short sprints ... five to seven minute runs".
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workout lasts. A fartlek workout allows the body to adapt to using both sources of energy, with the desired adaptation towards fat metabolism occurring during slower periods. In addition, varying speeds improves cardiovascular endurance slightly more than running at a steady pace for the same time and total distance.
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middle-distance runs" akin to those introduced by Holmér, which he led "along cliff top paths ... seashore and dirt roads." The work on the dunes was noteworthy in that some were "as high as 80 feet and as steeply graded as the stairs up the Statue of
Liberty". (Quoting sprint champion Joe Schatzle, Sr.,
484:, "he Swedes used ... pine needle forest trails ... terrain training, and hilly Fartlek courses ... primarily, it was on level paths", whereas Lydiard used both flat and graded elements in his training: "On the flats, athletes changed paces at markers. The hill courses had built-in stressors."
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effort in one strong effort can typically offer. During the quality of training, the recoveries can be a jog, while the efforts delve into the anaerobic realm. The efforts should be done by feel and can range in ... pace from 1500m ... to 10k race pace, again depending on the time of year.
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had, through the 1950s and into the 1960s, applied forms of fartlek focusing on the freedom of training variations it allowed; his forms were "deeper and steeper", involving "20 percent beach running in heavy sand, 10 percent repetitions up dunes ... and the remainder ... sprints, jogs and
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article), and he devised an approach that has been called as "innovative as any idea in athletics' history", introducing "faster-than-race-pace, simultaneous speed/endurance training" which he termed "Fartlek" (with a capital "f"), meaning "speed play". In Holmér's hands, the sustainable speed of his
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Since the workout is easily manipulated, "fartlek training allows you to add an endless variety of intervals to your aerobic workouts, which helps to keep you stimulated." Variety can be achieved by changing the amount of distance, time, fast bursts, recovery periods, and even the time at which one
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methods, these same authors note that there is “nsufficient evidence ... proclaiming superiority of any specific training method to improve aerobic capacity and associated physiologic variables ... Each form of training produces success.” They go on to argue that, “ne can probably use the
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Ladders are defined as "a speed workout in which the fast parts vary in length." Athletes run a short time or distance at a hard pace, then work that time/distance up and back down with timed breaks in between. The structure of ladder workouts is similar to interval training, but the two differ in
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By alternating the "intensity of your workouts, you will burn more calories than you would by keeping a steady pace." While running, the runner's body uses a combination of carbohydrates and fat, with relatively more carbohydrates metabolized at faster speeds and relatively more fat the longer the
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For competitive runners, fartleks and other types of interval runs are key for race day readiness. The alternating speeds that are the defining point of fartleks allow runners to work "both the aerobic and anaerobic training systems while simulating the ebb and flow nature of competitive running."
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Fartlek can simply include periods of jogging combined with short periods of sprinting, or, for beginners, walking combined with jogging; e.g., a person may be asked to "sprint all out from one light pole to the next, jog to the corner, give a medium effort for a couple of blocks, jog between four
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notes that "Cerruty ... took training to places no one ever thought of before—and few have thought about since.") For
Australian runners training at Portsea, which for some comprised half of their yearly schedules, the training was without any traditional, structured track work. In the early
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or example ... in a base building period ... the efforts remain completely aerobic, but very near the top of the anaerobic threshold. The recoveries are floats, rather than easy jogging. During this , the run more resembles a tempo run with a higher level of intensity than what a tempo
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Fartleks can be specially tailored to fit the needs of different types of athletes. An example is basketball, where "you must exert maximum effort while running a fast break, while you exert very little effort while standing at the foul line." It is possible to alter the type and timing of the
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Intervals "are short, intense efforts followed by equal or slightly longer recovery time." By the end of a short burst of speed, the runner is barely able to keep up that pace. Unlike fartleks, interval runs are much more structured; usually running the fast and slow spurts at exact times or
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This is the first session that was designed by Gösta Holmér for a cross-country (multi-terrain) runner. It is an example of what a fartlek session might look like—although fartlek sessions should be designed for an athlete's own event or sport, as well as catering to their individual needs.
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According to this source, sessions should be at an intensity that causes the athlete to work at 60% to 80% of his or her maximum heart rate. This should mean that the body will not experience too much discomfort while exercising. An athlete should also include a good
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Fartleks keep runners' bodies in top shape so that they can keep racing. Putting fartlek runs in a workout routine keeps "muscles, tendons, nerves, etc. used in running going at top capacity," keeping their bodies strong enough to maintain the mechanics of racing.
156:, with its “spacing of more intense exercise and rest intervals.” Simply stated, in its widely adapted contemporary forms, fartlek training is alternating periods of faster and slower running, often over natural terrain, including both “level and hilly terrain.”
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Many runners use music while they run. Runners can use their music as a template for their fartlek run by changing their speed according to different parts of a song. For example, they can speed up during the chorus and slow down for the rest of the song.
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In order to add more variety and complexity, runners can add another speed into the run. Within any run, "there is no reason why three different paces should not be included." This would change a normal fartlek by doing a jog, run, and a full-out sprint.
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distances. Interval runs and tempo runs differ in the fact that tempo runs maintain a faster pace for a set amount of time, while interval runs consist of alternating between sprints and slow sections instead of maintaining one speed.
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Other routines include traditional interval training, and ladder and tempo runs. These workouts have some similarities to fartlek routines, but are distinguished from them and one from another by slight differences.
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Runners hypothetically "run hard for two mailboxes, recover for three, run hard for three, recover for two." When executing this type, the runner continues like this for the allotted time or distance determined.
321:, meaning "speed play". It was originally written in upper case, although it now generally appears in lower case. It is otherwise known as the Swedish natural method or simply the Swedish method.
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at the end of the session, to improve performance, minimize post-workout muscle soreness, and decrease the chances of injury and for other reasons. An example of a training session is:
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hen properly applied, overloads one or all of the energy systems... provides ideal general conditioning and off-season training strategies ... freedom and variety to workouts.
271: with: with a more fully developed, secondary or tertiary source-derived historical account of the training routine's origin (see also next subsection). You can help by
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methods), again "over both flat and varied trails", using markers to indicate points at which sprint and middle-distance changes in pace were to be made. As described by
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that the work periods vary in time or distance in ladder training. The fact that the portions performed at the faster speed vary in length or time mirrors fartlek runs.
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fartlek in order to mimic the intensity of an average basketball game. This can be done for other sports such as tennis, rugby, soccer, and football as well.
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various training methods interchangeably, particularly to modify training and achieve a more psychologically pleasing exercise or training regimen.”
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Hadfield, Jenny. "What's the
Difference Between Fartlek, Tempo, and Interval Runs?" Runner's World & Running Times. N.p., 21 Nov. 2012. Web.
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Runners speed up when they get close to a dog in order to pass them; after passing the dog, they would then slow down for the recovery period.
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developed fartlek in the 1930s; since then, many runners and running coaches have adopted it. It was designed for the
Swedish
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Rodgers, Bill, and Scott
Douglas. The Complete Idiot's Guide to Jogging and Running. New York, NY: Alpha, 1998. Print.
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lends his nickname to a training workout "well known ... in
Australia", which was "devised by his ... coach
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Fartlek training was, by one account, introduced in the United States, in the 1940s. By the 1960s, in the hands of
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light poles and sprint to a stop sign, and so on", until the desired distance or running time is reached."
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Bean, Adam. "Running With Music." Runner's World & Running Times. Runner's World, 1 Dec. 2010. Web.
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that states a
Knowledge (XXG) editor's personal feelings or presents an original argument about a topic.
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adapted Holmér's training approach, and like
Cerutty, introduced fartlek-type workouts (alongside his
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http://www.runnersworld.com/race-training/whats-difference-between-fartlek-tempo-and-interval-runs
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Hutchins, Michael. "What Are the Benefits of Fartlek Training?" LIVESTRONG.COM, 21 Oct 2013. Web.
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is a middle and long-distance runner's training approach developed in the late 1930s by Swedish
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Mackenzie, Brain. "Fartlek Training." BrainMac Sports Coach. N.p., 10 Oct. 2014. Web.
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Galloway, Jeff. Cross-country Running. Aachen: Meyer & Meyer Sport, 2011. Print.
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training), with its steady pace of moderate-high intensity aerobic intensity, and
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At Portsea on the Australian shore, at a "rough and tumble training resort",
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Shaw, Jené. "9 Ways To Fartlek." Triathlete.com. N.p., 11 Feb. 2014. Web.
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In the late 1930s, the decade following Finnish runners' supremacy under
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Fartlek has been described as a “relatively unscientific blending” of
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1 minute on, 2 minutes off, alternating fast and easy pace (3–4 times)
1201:(7th ed.). Lippincott Williams & Wilkins. pp. 480–483.
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140:. It has been described as a relatively unscientific blending of
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Kerkman, Jill. "What the Fartlek?!" Breaking Muscle, 2012. Web.
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McArdle, William D.; Katch, Frank I.; Katch, Victor L. (2009) .
1375:"Meet the Fartleks: Mona, Jono, Lydiard, and Plain Old Fartlek"
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1960s, innovative and highly regarded distance coaches such as
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parts of the runner's physiology. It differs from traditional
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Tempo runs are typically run for 20 to 25 minutes at a 6 or 7
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Exercise Physiology: Nutrition, Energy, and Human Performance
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and the continuous nature of the exercise stresses both the
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personal reflection, personal essay, or argumentative essay
1231:"Fartlek Training Explained With Workouts And Expert Tips"
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http://www.runnersworld.com/workout-music/running-music-0
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These authors indicate that by this they mean 60-80% VO
1130:"Finding Fartlek: The history and how-to of speed play"
1109:"Finding Fartlek: The history and How-to of Speed Play"
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19:"Speedplay" redirects here. For the bicycle pedal, see
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teams, which had been beaten throughout the 1920s by
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1623:"Which Is Better between Running Faster or Longer?"
58:. Unsourced material may be challenged and removed.
1304:"Making the leap from lazy jogging to real racing"
1263:http://breakingmuscle.com/running/what-the-fartlek
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361:introducing citations to additional sources
224:From the perspective of exercise physiology,
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567:. Unsourced material may be challenged and
526:Learn how and when to remove these messages
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1500:"Try Fartlek Training to Boost Your Speed"
1373:Kelsall, Christopher (December 19, 2013).
1195:"Training for Anaerobic and Aerobic Power"
692:Warm up: easy running for 5 to 10 minutes.
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991:Learn how and when to remove this message
886:Learn how and when to remove this message
782:Learn how and when to remove this message
663:Learn how and when to remove this message
645:Learn how and when to remove this message
587:Learn how and when to remove this message
118:Learn how and when to remove this message
1410:Hambleton, Brittany (February 3, 2021).
351:Relevant discussion may be found on the
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684:at the beginning of the session, and a
182:, named for Australian distance runner
1525:http://www.brianmac.co.uk/fartlek.htm
698:Cool down: 10 minutes at an easy pace
7:
1338:"The Mona Fartlek–A Classic Session"
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565:adding citations to reliable sources
56:adding citations to reliable sources
1438:"Fartlek: Sweden's gift to running"
1336:Tucker, Mark (September 27, 2018).
1128:Schatzle Jr., Joe (November 2002).
1107:Schatzle, Joe Jr. (November 2002).
16:Human physiological training method
963:tone or style may not reflect the
858:tone or style may not reflect the
754:tone or style may not reflect the
14:
1659:Steve Moneghetti: In the Long Run
1621:Santos, Larissa (June 14, 2016).
507:This section has multiple issues.
1473:Thompson, Peter John L. (2010).
1229:Lily Canter (November 2, 2023).
1044:High-intensity interval training
973:guide to writing better articles
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868:guide to writing better articles
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1436:Price, Edward (June 9, 2015).
830:Popular beginner's description
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197:Modern definition and utility
1662:. London, England: Penguin.
442:Track and Field Hall of Fame
935:Sports training variability
717:Australian distance runner
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944:Compared to other routines
446:Seattle Pacific University
175:by being less structured.
18:
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1696:October 18, 2006, at the
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21:Speedplay (bicycle pedal)
1708:August 23, 2006, at the
1379:AthleticsIllustrated.com
1049:Hypoventilation training
1715:Fartlek workout example
1479:NewIntervalTraining.com
967:used on Knowledge (XXG)
862:used on Knowledge (XXG)
758:used on Knowledge (XXG)
1656:Howley, Peter (1996).
1134:Running Times Magazine
971:See Knowledge (XXG)'s
866:See Knowledge (XXG)'s
762:See Knowledge (XXG)'s
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478:Ball State University
444:and running coach at
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325:Early uses of fartlek
300:cross country running
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207:—whose forms include
1703:How do I do fartlek?
1278:"What Is a Fartlek?"
795:Three speeds version
561:improve this section
438:Doris Brown Heritage
357:improve this article
52:improve this article
204:continuous training
143:continuous training
1633:on August 11, 2016
1475:"Fartlek Training"
1416:RunningMagazine.ca
1059:Long slow distance
917:Body strengthening
908:Race day readiness
703:Fartlek variations
627:encyclopedic style
614:is written like a
470:long slow distance
209:long slow distance
148:long slow distance
1314:on April 4, 2011.
1140:on March 16, 2012
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1675:November 15,
1673:. Retrieved
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1504:Verywell Fit
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1442:The Guardian
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1345:. Retrieved
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50:Please help
45:verification
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1627:Avenue Form
735:Other forms
708:Major forms
426:Paavo Nurmi
317:comes from
304:Paavo Nurmi
161:intensities
1724:Categories
1235:coachmaguk
1065:References
1026:Tempo runs
512:improve it
482:West Point
474:Joe Rogers
383:newspapers
234:continuous
78:newspapers
1450:0261-3077
686:cool down
548:does not
518:talk page
372:"Fartlek"
353:talk page
313:The term
169:anaerobic
67:"Fartlek"
1745:Training
1706:Archived
1694:Archived
1637:June 23,
1543:Archived
1509:July 31,
1455:July 29,
1287:July 31,
1240:July 31,
1144:April 5,
1038:See also
926:Fat burn
839:Benefits
306:and the
188:Olympian
135:Olympian
1735:Running
1017:Ladders
682:warm up
621:Please
569:removed
554:sources
397:scholar
319:Swedish
315:fartlek
292:Swedish
245:History
165:aerobic
146:(e.g.,
131:Fartlek
92:scholar
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1214:May 7,
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215:) and
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1282:Shape
404:JSTOR
390:books
99:JSTOR
85:books
1677:2022
1664:ISBN
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1511:2024
1486:2022
1457:2024
1446:ISSN
1423:2022
1386:2022
1349:2022
1289:2024
1242:2024
1216:2012
1203:ISBN
1160:2max
1146:2011
1122:2022
552:any
550:cite
480:and
376:news
236:and
213:2max
167:and
71:news
1032:RPE
563:by
359:by
275:.
54:by
1726::
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