What Is a Fartlek?
A fartlek is a run that mixes faster running with easier running. The word comes from the Swedish phrase "speed play", and that's exactly what it is: learning how to change gears while still running relaxed.
A Little History
Fartlek training was developed in the 1930s by Swedish coach Gösta Holmér. Looking for a way to help his athletes become more competitive against dominant Finnish distance runners, Holmér encouraged runners to vary their pace naturally over trails and rolling terrain. Instead of rigid track workouts with exact distances and rest periods, athletes would surge up hills, accelerate between landmarks, and recover whenever needed. The result was a training method that built both endurance and speed while keeping running fun and engaging.
See Fartlek Training in Action
Watch this quick video to see how runners use "speed play" to mix faster and easier efforts throughout a run.
Why We Use Fartleks
- Builds endurance and speed at the same time
- Teaches runners how to change pace during races
- Feels less rigid than track intervals
- Develops body awareness and pacing skills
- Can be done on roads, trails, grass, or the track
Example Workout
20-Minute Fartlek:
Run easy for 2 minutes, then faster for 1 minute. Repeat that pattern for 20 minutes. The faster sections should feel controlled, about your 5K effort, not like an all-out sprint.
Coach's Reminder
Fartlek running is about learning rhythm. Run the faster sections with good form, stay relaxed, and use the easy sections to recover while still moving forward. Some of the best fartleks don't require a watch at all, just pick a tree, a mailbox, or the next hill and play with your pace.