Fartlek Running Workout

Fartlek is a Swedish term meaning "speed play".  For runners, a farlek workout is similar to an interval workout, where periods of sprinting alternate with periods of recovery; however, in a fartlek workout you are running during recovery, not walking.   Unlike interval workouts that are precisely measured and timed, a fartlek run is loosely structured and can be executed on any of your usual running routes.  If you want to increase your speed, but hate the idea of running sprints around a track, this workout is for you.

Sample Farlek Workout

• run for 10 to 20 minutes at normal speed
• pick a landmark in the distance to begin sprinting from (point A)
• pick a point 100 to 200 yards away from point A to stop sprinting (point B)
• exert maximum effort from point A to point B
• continue along your route, jogging until you recover
• repeat A to B cycle 5 times
• run for at least 5 minutes to cool down--do not end on a sprint

In other words:

Run 10-20 minutes...[sprint followed by recovery jog] x 6...run 5-10 minute cool down.

This workout should cover about three to four miles of ground, but can be adapted to any distance.

It's hard to tell someone you're doing a fartlek workout without grinning.  Although the first syllable for Swedes translates as speed, it has an entirely different meaning in the English language and just begs for a laugh.  Check out these clever tshirt slogans just for runners:

• Who fartleked?
• I fartlek when I run
• Guys like girls who fartlek
• I'll follow your farlek
• I fartleked in your general direction
• There's a fartlek in all of us

Following this train of thought, if you had broccoli for lunch, LACE UP and farlek!

Assignment for the day:  run 60 minutes--I know you can.