{"id":156924,"date":"2025-06-04T07:39:15","date_gmt":"2025-06-04T07:39:15","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/156924\/"},"modified":"2025-06-04T07:39:15","modified_gmt":"2025-06-04T07:39:15","slug":"a-beginners-guide-to-fartlek-workouts-for-speed-and-endurance","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/156924\/","title":{"rendered":"A Beginner\u2019s Guide to Fartlek Workouts for Speed and Endurance"},"content":{"rendered":"

Hearing about a workout called a \u201cfartlek\u201d for the first time as a new runner might be intimidating and confusing. That\u2019s because most terms, like \u201clong run<\/a>\u201d and \u201cspeed workout<\/a>,\u201d are pretty self-explanatory. You may think to yourself, \u201cHow am I supposed to do a fartlek when I can\u2019t even tell what it means?\u201d<\/p>\n

Luckily, fartlek workouts<\/a> are way simpler than they sound\u2014and perfect for beginners looking to improve their speed and overall performance. To break down what they are, why they work, and the best options for novices, we tapped two running coaches. <\/p>\n

Related StoryWhat are fartlek workouts?<\/p>\n

\u201cFartlek\u201d is a Swedish word that means \u201cspeed play\u201d\u2014and that\u2019s exactly what it is, according to Karina Ripps, C.P.T.<\/a>, certified run coach and personal trainer. \u201cIt\u2019s a mix of easy running<\/a> with bursts of faster running built in,\u201d she says. <\/p>\n

This type of speed workout is often more unstructured and flexible than a traditional interval workout<\/a>, explains Erica Coviello, C.P.T.<\/a>, certified personal trainer and RRCA-certified run coach. You can do them with a simple stopwatch or you can use landmarks to make them more fun. <\/p>\n

For instance, if you\u2019re running in a particularly crowded area, you can increase your speed for 30 steps any time you see a dog or someone wearing a hat, Coviello suggests. You could do the same if you\u2019re listening to music<\/a>: Run slow during the verses of a song, then pick up your pace during the chorus. <\/p>\n

Related StoryHow can beginners benefit from fartlek training?<\/p>\n

When you practice fartlek workouts you\u2019re not glued to a pace<\/a> or specific rest time, you\u2019re just playing with speed, Ripps says. \u201cFor new runners<\/a>, that\u2019s perfect. It takes the pressure off, makes running feel less rigid, and it brings back that freedom of just moving,\u201d she explains.<\/p>\n

Here are a few more perks of fartlek workouts. <\/p>\n

1. Running Faster and Longer <\/p>\n

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    Adding fartlek workouts to your routine can help train your aerobic and anaerobic<\/a> energy systems, so you can run faster and longer. Your aerobic system uses oxygen for fuel, sustaining longer exercises like endurance running<\/a>, Coviello says. \u201cThe easy running portion of fartlek runs helps you build endurance<\/a> by making this system work well,\u201d she explains.<\/p>\n

    On the other hand, your anaerobic<\/a> system does not use oxygen for fuel, instead it opts for other stored energy in your muscles during short, intense bursts, like sprints<\/a>. The faster portions of fartlek workouts help you build speed and power by making this system work more efficiently as well, Coviello explains. <\/p>\n

    Related Story2. Improved VO2 Max <\/p>\n

    VO2 max<\/a> is the amount of oxygen your body can take in, distribute, and use during activity, Coviello explains. By incorporating high-intensity bursts of speed throughout an easy run, you\u2019re stressing your cardiovascular system just enough to spur adaptations, making it get better at transporting oxygen to your muscles, and therefore, bettering your VO2 max<\/a>. \u201cWhen this happens consistently over time, it becomes easier for you to sustain faster paces for a longer period of time,\u201d she says.<\/p>\n

    Research backs this up: A small 2014 study published in the International Journal of Physical Education Fitness and Sports<\/a> found that participants who practiced fartleks three times a week for 12 weeks had improvements in maximum oxygen consumption (VO2 max) and resting heart rate<\/a>. <\/p>\n

    3. Better Running Gait and Form <\/p>\n

    While \u201cgood\u201d running form<\/a> means whatever is most comfortable for you and doesn\u2019t result in injury<\/a>, any time you run fast, practicing fartleks can help get you closer to the \u201cgold standard.\u201d This means running with relaxed shoulders<\/a>, a slight forward lean, elbows pumping behind you and avoiding overstriding<\/a>, according to Coviello. <\/p>\n

    4. Burnout and Injury Prevention <\/p>\n

    \u201cToo many beginners<\/a> think that the only way to get faster is to go hard all the time. That mindset leads to overtraining<\/a> and\/or not enjoying the process,\u201d Ripps says. Fartleks help you practice going hard, but also running easy. (Granted, you also shouldn\u2019t do fartleks every day of the week; you still want easy efforts to make up the majority of your training!)<\/p>\n

    Additionally, fartleks can help you train for the physical demands of changing pace<\/a> during races and improve your body\u2019s ability to handle varying intensities, she says. <\/p>\n

    Related StoriesWhat are the best fartlek workouts to add to your training?<\/p>\n

    The beauty of fartleks is that they\u2019re flexible, Coviello explains. You can adapt them to any location, situation, fitness level, and goal. Do these fartlek workouts once or twice a week\u2014so long as the rest of your weekly mileage<\/a> is mostly easy\u2014to help you get faster and stronger. <\/p>\n

    1. 30\/60 Workout <\/p>\n

    Why it works: <\/strong>This workout improves both aerobic endurance and anaerobic power<\/a>, increasing leg turnover<\/a>, which can improve your running form, according to Coviello. \u201cYou get these benefits without [too much] stress<\/a>, and you still have the ability to recover,\u201d she says. <\/p>\n

    This 30-minute fartlek is mostly easy but with 30 seconds of faster running throughout the workout followed by at least 60 seconds of easy running<\/a> to recover<\/a>. \u201cDon\u2019t run the speedy part so hard that you need to walk,\u201d Coviello cautions. \u201cIf you find it hard to recover, just run the hard part a little slower.\u201d<\/p>\n

    How to do it: <\/strong><\/p>\n