How to Run a Fartlek Workout

Workout reccomended by GRP Runner Caroline Williams

The GRP Run Women’s Team enjoying some speed play

Looking for a running workout that is versatile, effective, and can be done by anyone at any level of fitness? Look no farther than the “fartlek.” 

Fartlek, which means "speed play" in Swedish, is simply defined as periods of fast running intermixed with periods of slower running. For some people, this could be a mix of jogging and sprinting, but for beginners it could be walking with jogging sections added in when possible. Fartleks are one of the most versatile running workouts because they can be tailored by both speed and distance, and they can be performed on roads, trails, or a treadmill. 

Try a ladder variation to start, where you gradually increase the amount of time spent running fast and then bring it back down:

  • 10-15 minute warm-up easy jogging

  • 1 minute fast, 1 minute easy

  • 2 minutes fast, 1 minute easy

  • 3 minutes fast 1 minute easy

  • 2 minutes fast, 1 minute easy

  • 1 minute fast, 1 minute easy

  • 10-15 minute cool down easy jogging 

RunningSusan Dunkleefartlek, speed work, running