One of the things I love most about running is how many ways there are to shake things up. Whether you’re training for a race or just looking to add some spice to your weekly routine, there’s always a new workout to try. One that’s become a favorite of mine lately is Fartlek training—a Swedish word that literally means “speed play.” And let me tell you, it lives up to the name.
I first stumbled into Fartlek-style running on accident. I was out on a casual run, no plan, just vibes, when I found myself picking up the pace between random landmarks—like sprinting to the next stop sign or pushing hard to the end of a song. It felt fun and spontaneous, not like the rigid intervals I sometimes dread. Later, I learned that this is exactly what Fartlek training is all about.
At its core, Fartlek is a mix of continuous running with varied bursts of speed. There’s no strict structure, which is part of its charm. You might jog for five minutes, then sprint for 30 seconds, then cruise at tempo pace for two minutes. You get to play with speed and recovery, listening to how your body feels rather than staring at your watch waiting for a beep.
Here’s how I usually incorporate Fartlek into my weekly training:
- Warm up: 10-15 minutes easy running
- Speed play: Alternate between faster efforts (30 seconds to 2 minutes) and recovery jogs (1-2 minutes) for 20-30 minutes
- Cool down: 5-10 minutes easy running
One of my favorite variations is choosing landmarks: sprint to that tree, jog to the fire hydrant, pick it up to the streetlight. Or I’ll use songs—run easy during the verses, push during the chorus. It keeps things fresh and mentally engaging.
Besides being fun, Fartlek workouts are sneaky effective. They help build both aerobic endurance and speed without the stress of strict intervals. It’s great for teaching your body how to recover on the go, which is exactly what you need in races where pacing isn’t always perfect.
It’s also beginner-friendly. You don’t need a track or a stopwatch—just a willingness to play. And for seasoned runners, it’s a great way to tune up the legs without overcooking them.
Whether you’re working toward a PR or just trying to make your runs more fun, I can’t recommend Fartlek training enough. It’s made me a stronger runner—but more importantly, it’s helped me enjoy the process.
So next time you lace up, try letting go of the plan for a bit. Add a little speed play. You might just find a new gear—and rediscover the joy in the run.