Trying to get faster? Build better endurance? Cool. But if you’re stuck doing the same pace every run, it’s time to mix it up.
Enter Fartlek training. Weird name, serious results.
It’s Swedish for “speed play,” and that’s basically what it is, random bursts of speed tossed into your normal run. No rigid timer, no stopping for breaks, just shifting gears on the fly. Sprint to a tree, jog to a mailbox, pick it up again at the next stop sign. Totally up to you.
It sounds kind of like HIIT, but trust me, it hits different. Your body has to stay alert, adjust constantly, and handle the chaos. Which, honestly, makes it a lot more fun.
BENEFITS OF ADDING FARTLEK WORKOUTS TO YOUR ROUTINE
Whether you are a beginner or experienced runner, consistent fartlek training can steer you to newer and greater heights.
Well, here are some of the benefits you will reap.
Let’s start with the obvious: most cardio gets old fast. You either go for a long, slow run that feels like a never-ending slog, or you jump into some overly strict interval plan that leaves no room to breathe, literally or creatively.
Fartlek is different. It’s structured chaos in the best way.
1. You stop dreading your runs.
Because it’s not repetitive. There’s no countdown timer barking at you, no mile splits to obsess over. You get to play with your pace and make the workout what you want that day. Tired? Keep the efforts light. Feeling good? Sprint to every third lamppost just for fun.
That mental freedom? Huge.
2. It builds speed and endurance at the same time.
Most workouts do one or the other. Fartlek quietly sneaks in both. The steady running keeps your base strong, while the pickups push your top-end speed. And since the rest periods are active (you’re jogging, not collapsing on a bench), your body learns how to recover on the move.
That’s clutch for race day or anytime you’re dealing with hills, surges, or long distances.
3. You become more adaptable.
Life doesn’t come at you in perfect 60-second intervals, so why should your training? With Fartlek, your body learns to handle gear shifts, random bursts of effort, and unpredictable terrain. That makes you tougher, both mentally and physically.
And honestly, that’s what separates a decent runner from a great one: how well you adapt when things go off-script.
4. You stay more engaged.
It’s hard to zone out when you’re constantly making little decisions mid-run. Where’s my next push? Should I go hard to that stop sign? Can I hold this effort till the top of that hill?
Your brain stays in the game the whole time, which weirdly makes the run go by faster.
5. It fits anywhere.
Track, treadmill, trail, city block, park path, Fartlek doesn’t care. You don’t need a coach, a stopwatch, or even a plan. You just need your legs and a few things in the distance to chase.
That kind of flexibility is gold when you’re juggling a busy schedule or trying to shake up a stale routine.
So… How’s Fartlek Different From Regular Intervals?
Good question. On paper, they kinda look the same. You speed up, slow down, speed up again. But the vibe? Totally different.
Fartlek is free-flowing. You keep moving the whole time, but you get to change speeds however you want. No stopwatch. No coach yelling, “Go!” You just feel it out. Maybe jog a bit, then surge to the next mailbox, then coast for a stretch. It’s all continuous. No standing around catching your breath between rounds.
Interval training, on the other hand, is stricter. You’ve got set distances or times for your efforts. Then you stop and rest. Repeat. It’s clean, predictable, and great for tracking performance, but it’s also a little… sterile.
Fartlek forces you to stay mentally present. You’re always adjusting. Always deciding. And that extra layer of focus can boost your coordination and pacing instincts in a way that structured intervals don’t always hit.
Both have their place. But if you’re looking for something that feels more like play and less like punishment, Fartlek’s your move.
THREE SAMPLE FARTLEK WORKOUTS
1. Long Run Fartlek
2. Seed Play
3. Surroundings fartlek
Let’s explain in detail.
LONG RUN FARTLEK
Implement planned 1:00 surges during your long run training session. Ideally, you should inject speed into your running every 6 or 7 minutes. It doesn’t have to be extreme, though.
Making the bursts too fast can affect your recovery and ability to return to a normal rhythm during long runs. In line with that, you’ll want to keep the speeds 15 to 20 per miles faster than your normal running pace.
SPEEDPLAY
Start with a 12-minute session of warm-up. You jog while incorporating a few strides and drills.
In the next 3 minutes, build as:
· Moderate (1 minute)
· Moderate-hard (1 minute)
· Hard (1 minute)
Then;
· Jog for 2 minutes
· Switch to moderate-hard for 7 minutes
· Jog for 3 minutes
· Adjust to hard for 3 minutes
· Jog for 5 minutes
· Cooldown at an easy pace before repeating
”SURROUNDINGS” FARTLEK
· Start with 5-10 minutes of jogging to warm up.
· Pick a landmark you see ahead. Depending on where you are training, the landmark can be a tree, telephone pole, stop sign, mailbox, lamppost, building, etc.
· Sprint towards the landmark in the distance. Slow down once you get to it. Don’t walk or stop between intervals. Be sure to maintain your normal speed until you have recovered.
· Once recovered, pick another landmark. Then, sprint towards it.
· Repeat as much as your body allows it.
Please note these are just examples. There’s the freedom to create your rules and variations to challenge yourself.
Fartlek runs are one of the easiest ways to shake the rust off your routine.
They keep things interesting, force your body to adjust on the fly, and help you build that rare combo of speed and endurance without overthinking it. Stick with it, and you’ll start noticing real changes, not just in your pace, but in how confidently you handle those tough race moments when everything feels like it’s falling apart.
You’ll know when to hold back, when to punch it, and how to ride out the rough patches without cracking. That’s the difference-maker.
Ryan is a former college wrestler and lifelong fitness fanatic. He has run half marathons, done mud runs, placed in body transformation contests, coached wrestling, and now coaches girls’ soccer. Not to mention he has also tried literally hundreds of supplements over the years and has a vast and thorough supplement knowledge. He has written for Muscle & Strength, Testosterone Junkie, The Sport Review and other publications. He is also the editor-in-chief of this website and has over 25 years of experience in the fitness industry. Feel free to connect with him on his LinkedIn page below.
