Fartlek Fun: Speed Play Running Session

Fartlek, Swedish for "speed play," is a fantastic way to improve your running by blending continuous training with interval work. Unlike structured intervals, fartleks are less formal, allowing you to respond to how you feel and the terrain around you.

Warm-up

Begin with a gradual warm-up to prepare your muscles and cardiovascular system for the work ahead. Focus on dynamic movements that increase blood flow and joint mobility.

• Easy Jog: Start at a conversational pace, gradually increasing your speed but always able to hold a conversation. This prepares your heart and lungs.
• Dynamic Stretches: Incorporate movements like leg swings (forward/backward and side-to-side), walking lunges, and high knees. These prime your muscles for running without static holding.

Workout

This fartlek workout involves alternating periods of faster running with periods of recovery at an easier pace. The key is to run by feel rather than strict paces, pushing when you feel strong and recovering when needed.

• Effort Pacing: Your hard efforts should be at a pace you could only maintain for 1-2 minutes if running continuously. Your recovery should be a very easy jog, allowing you to catch your breath.
• Listen to Your Body: Fartlek is about playing with speed. If you feel good, extend a hard effort. If you're struggling, shorten it or take a longer recovery.

Cool-down

Bringing your heart rate down gradually is crucial for recovery. Gentle stretching will help improve flexibility and prevent stiffness.

• Easy Jog/Walk: Gradually reduce your pace to a walk. Focus on deep, steady breaths.
• Static Stretches: Hold each stretch for 20-30 seconds. Focus on major leg muscles: hamstrings, quadriceps, calves, and hip flexors. Do not bounce.

Coaching notes

• Posture: Maintain an upright posture throughout your runs, with relaxed shoulders and a slight forward lean from the ankles. Your gaze should be forward, not at your feet.
• Arm Swing: Keep your arms bent at roughly 90 degrees, swinging naturally from the shoulders, not across your body. This helps propel you forward.
• Foot Strike: Aim for a mid-foot strike, directly under your center of gravity. Avoid overstriding or landing heavily on your heels, as this can lead to braking and potential injury.
• Breathing: During hard efforts, breathe deeply from your diaphragm. Try to establish a rhythmic breathing pattern.

Scale it

• Easier: Reduce the duration of the hard efforts to 30-45 seconds, and extend the recovery jog to 2 minutes. You can also reduce the total number of repetitions.
• Harder: Increase the duration of the hard efforts up to 2-3 minutes, and shorten the recovery jogs to 60-90 seconds. You can also add more repetitions or extend the total workout duration.