What is a Fartlek Sessions?

What is a Fartlek Session?

Fartlek means “Speed play” and is a type of interval training which I’ve found to be more flexible for beginner runners and race specific for advanced athletes. The session can be done on all types of terrain (roads, trails, and hills) away from the running track.

A simple session for beginner athletes wanting to start running is the Telegraph Pole Walk/Run.

15-20mins Warm-up building to a quick run

Start the session by choosing a section of telegraph poles.

- At the first telegraph pole pick up your running pace until you’re at relaxed quick run.

- When you reach the next telegraph pole back off to a walk for half the segment then slowly build up to a jog before reaching the next telegraph pole where you take off running again.

Repeat for 10-15 minutes before doing a good 15 minute cool-down walk.

One of my favorite fartlek sessions is - Mona’s Fartlek which was a favourite session of the Aussie Marathon runner Steve Moneghetti.

15-20mins Warm-up building to aerobic threshold

Main set at Tempo (10km Race Pace)

2x 90sec on 90sec steady recovery

4x 60sec on 60sec steady recovery

4x 30sec on 30sec steady recovery

4x 15sec on 15sec steady recovery

15-20mins Cool-down to walk

Don’t forget after hard training to eat or drink something with a bit of protein and carbohydrates (chocolate milk is perfect) within 20 minutes to improve recovery.

And importantly enjoy the training.

Coach Stew