Playful running, good training

Fartlek, a kind of training for runners developed in Sweden in the 1930s, combines continuous and interval running. Read on to know more.

Fartlek, a kind of training for runners developed in Sweden in the 1930s, combines continuous and interval running. The activity allows the athlete to run a distance of their choice at whatever speed they wish provided they vary their intensity at regular, fixed intervals.

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Free form fartlek (group)
Take turns as leader, deciding pace and distance for next interval; change often, so each runner can lead a couple of times.

Telephone pole fartlek (single or group)
Run hard to first pole, easy to second one; then do two hard, two easy, three hard, three easy; then reverse sequence; do variations of pattern for 20-30 minutes.

Blind fartlek (group)
Each runner gets a number and keeps it secret; as each interval begins, runner with that number takes lead and sets new pace.

Distance fartlek (single)
Choose course — short or long — then decide which segments to run at a sprint, which fast, which slow, which at a jog.