Fartlek Training

Fartlek, developed in the 1930's, comes from the Swedish for 'Speed Play', combines continuous and interval training. Fartlek allows the athlete to run whatever distance and speed they wish, varying the intensity, and occasionally running at high intensity levels. This type of training stresses both the aerobic and anaerobic energy pathways.

Fartlek for Runners

The following are a selection of fartlek sessions:

Watson Fartlek

This is good training for 10k, 5k, 3k and cross country.

10 minutes warm up jog.
Stride hard for 4 minutes with 1 minute jog recovery - repeat 8 times
10 minute cool down jog

Saltin Fartlek

This is good training for 1500m, 5k and 3k.

10 minutes warm up jog
Repeat 6 times - Stride hard for 3 minutes with 1 minute jog run recovery.
10 minute cool down jog

Astrand Fartlek

This is good training for 800m.

10 minutes warm up jog
Repeat 3 times - Maximum effort for 75 seconds, 150 seconds jog run, maximum effort for 60 seconds, 120 seconds jog run.
10 minute cool down jog

Gerschler Fartlek

This is good training for getting fit quickly when combined with steady running.

10 minutes warm up jog
Repeat 3 times - Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30
10 minute cool down jog

Hill Fartlek

10 minutes warm up jog
Select a 2 mile hilly course. Repeat 3 times - Run hard up all hills twice before moving to the next hill, jog run between hills
10 minute cool down jog

Whistle Fartlek

The coach, using a whistle, controls the session over a 1200m circumference grass area.

10 minutes warm up jog
When the whistle is blown the athletes run hard until the whistle is blown again. Pyramid session of 4 minutes, 3 minutes, 2 minutes, 1 minutes, 2 minutes, 3 minutes, 4 minutes with a 60 second jog run recovery between each run
10 minute cool down jog

Fartlek for games players

For games players, the session should not just use running, but also jogging and walking to fit in with the demands of the sport e.g. a soccer player does not run for the whole 90 minutes of a match, the pace is varied. Similarly, the direction of work should not always be straight ahead. This may be important for the track runner who has to cover the ground as quickly as possible in one direction, but the games player has to go forwards, backwards and from side to side. This must all be taken into account if the training session is going to mimic accurately the pattern experienced in a match. Remember, if you are a games player, you are not training to be a better sprinter, you are training to be better at your game Therefore, sprinting should not just take the form of back and forth shuttles but should make you change direction or even imitate a slalom. This is where the imaginative element comes into play.

Training for Endurance

Many sporting events are won or lost in the closing stages of the competition - you can be in with a chance as the finishing line looms, only to see others power past you at the crucial moment. That is why it is so important that an athlete has significant amounts of endurance to call on.

Select this link for more information on "Training for Endurance".

Associated Pages

The following Sports Coach pages should be read in conjunction with this page: