Hey there Lykkers! Ready to shake up your running routine and have some fun?

Let's dive into the world of fartlek runs—also known as "speed play." Whether you're a seasoned runner or just getting started, fartleks can add a playful element to your training while boosting your speed and endurance.

What is a Fartlek Run?

Fartlek, a Swedish term for "speed play," is all about mixing up your pace during a run. There are no strict rules—just run fast for a bit, slow down, then speed up again. It's like a game of running tag with yourself!

You can use landmarks, music cues, or even that friendly runner next to you as inspiration to vary your pace. The key is to keep things interesting and challenging, pushing yourself beyond your comfort zone.

Why Fartlek Runs?

Fartleks offer a break from structured training and let you listen to your body. They can be a bridge between easy runs and more intense speed workouts, helping you build strength and stamina.

Plus, they're just plain fun! By constantly changing your pace, you keep your mind engaged and avoid the monotony of running at a steady speed. And since every fartlek is unique, you won't stress about comparing times or paces—just enjoy the ride.

Examples of Fartlek Runs for Your Next Workout

Need some inspiration for your fartlek adventure? Here are a few creative ideas to get you started:

The Music Fartlek:

Let your playlist dictate your pace. Match your running speed to the rhythm of each song—jog easy during mellow tunes and pick up the pace during high-energy tracks. Dance your way through your run!

The Hill Fartlek:

Conquer those inclines by surging up hills during your run. Challenge yourself on the steepest sections or pick up speed on flat stretches. Feel the burn and embrace the uphill battle!

The Lightpole Fartlek:

Use lightpoles or other markers to vary your pace. Sprint from one pole to the next, then take it easy for a few poles before speeding up again. Repeat and enjoy the interval challenge.

More Tips:

Find specific triggers in your route that signal a speed boost. Whether it's passing a favorite landmark or hearing a pumped-up song, use these moments to push your limits and have a blast while you run.

The Partner Fartlek:

Pair up with a friend and take turns setting the pace. Keep each other on your toes with playful challenges or surprise sprints. It's a great way to stay motivated and add a competitive edge to your run.

Time-Based Fartleks:

Try different interval patterns like 1 minute fast/4 minutes easy or pyramid up and down sets. Mix and match timings to keep your workout dynamic and engaging.

The Treadmill Fartlek:

Turn your treadmill session into a fartlek adventure. Change your speed or incline every quarter-mile, sprint when a favorite number appears, or challenge yourself to finish each segment faster than the last. Keep your indoor run exciting and effective!

Get Started

Fartleks are all about exploring your running potential in a playful way. So, lace up your shoes, hit the road, and enjoy the freedom of speed play in your next workout. Let your senses guide you, push your limits, and most importantly, have fun on the run, Lykkers!