2024-10-10 15:00:00
Fartlek is not the name of a Swedish dish from Ikea, but a training method that many runners use to improve their speed and endurance.
But what exactly is fartlek, and how can you effectively integrate it into your running program?
Today let’s lift the veil on all the secrets of this Swedish technique to help you get the most out of your running sessions.
Origin and definition of fartlek
The word “fartlek” comes from Swedish and literally means “speed game” (fart for speed and lek for game).
The idea behind fartlek is to play with speed variations during a running session.
“Oh yeah, it’s a split! »
Yes, but no, because unlike other more strict split methods, the fartlek gives the runner some freedom to adjust the intervals depending on your feelings and your environment.
Why incorporate fartlek into your training?
The fartlek is a tool of choice for all runners, whatever their levels.
It allows you to work on both endurance and speed while remaining flexible.
Here’s why you should consider including it in your workout routine:
- It is versatile and can be adapted to your fitness level and goals, whether to run faster, longer or simply vary your workouts.
- Fartlek has a good intensity/recovery ratio by allowing you to work hard while incorporating active recovery phases, which helps avoid overtraining.
- It will improve your overall physical condition, since these sequences of intense efforts and recovery phases tax your cardiovascular system and improve your ability to maintain high speeds over long distances.
- The fartlek is ideal for improving your top speedwhich can be useful in competitions or to achieve your personal bests.
- Finally, by adapting the intervals according to your feelings, fartlek teaches you to better manage effort and fatigue, which is crucial for long distance races.
So what are we waiting for, as someone else would say?
A fartlek session follows a simple structure, but it can vary depending on your needs and your fitness level on the day.
Here are the main classic steps:
- Warm-up, the basics, before starting any speed work, it is crucial to warm up your body and prepare your joints and muscles. Opt for one jogging for 5 to 10 minutes at a comfortable pace (you can chat quietly).
- Fartlek phase: alternate between sprint phases and recovery phases (slow jogging or walking). For example, you might choose to sprint for a distance of 100 to 300 meters, then recover by jogging or walking until you are ready for the next effort.
- Return to calm: don’t skip this phase even if I know you want to! Always end your session with a light jog or walk for 5 to 10 minutes, just like your warm-up. This helps gradually reduce your heart rate and promote recovery.
Note that the distances and duration of sprints as well as recovery periods are left to your discretion. The idea is really to listen to you.
If you feel fit, you can extend the sprints. If you are tired, opt for a longer recovery.
It is this flexibility that makes the fartlek an ideal tool to adapt to your current sensations.
Concrete examples of fartlek sessions
A fartlek session can vary greatly depending on your environment and preferences.
Here are some ideas to inspire you…
Use visual cues
If you run outdoors, use landmarks like lamp posts, trees, or street signs to determine the distance of your sprints.
For example, you can sprint to a tree 200 yards away, then recover by walking to the next light pole.
Vary the distances
You can alternate between short, explosive sprints (100 meters) and longer efforts (300 meters) for more complete work.
Adapt according to the shape of the day
If you feel in great shape, don’t hesitate to intensify your efforts. On the other hand, if you feel tired, favor longer recovery phases between sprints.
And above all, have fun!
How long should a fartlek session last?
Fartlek sessions are generally shorter than traditional long outings.
The ideal duration varies from 30 to 40 minuteswarm-up and cool-down included.
This duration allows you to benefit from the benefits of training without risking overwork.
For runners used to longer rides, 40 minutes of fartlek may seem short, but it provides a great balance of effort and recovery.
How often to practice fartlek?
Integrate one to two fartlek sessions per week in your program.
This is enough to enjoy its benefits without risking overloading your body.
You can also replace a classic sprint session with a fartlek session if you need more freedom or if you feel that your body needs a less intense pace.
Ready for a little “game of speed”?
Fartlek is a training method that is as simple as it is effective, which allows you to vary your sessions and keep your motivation intact.
By adapting the intervals to your level and your feelings of the day, you can progress at your own pace while avoiding the monotony of certain more strict workouts.
If you’ve never tried fartlek, it’s time to incorporate it into your running routine.
You will quickly see the benefits on your speed, your endurance and your pleasure of running.
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