{"id":649711,"date":"2026-05-05T16:59:16","date_gmt":"2026-05-05T16:59:16","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/649711\/"},"modified":"2026-05-05T16:59:16","modified_gmt":"2026-05-05T16:59:16","slug":"can-fartlek-run-training-make-you-faster","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/649711\/","title":{"rendered":"Can Fartlek Run Training Make You Faster?"},"content":{"rendered":"

If the word fartlek makes you raise an eyebrow in curiosity, you\u2019re not alone. But this funny-sounding running workout offers serious benefits whether you\u2019re new to the sport<\/a> or training for your next big race<\/a>.<\/p>\n

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Fartlek workouts can help you build speed and endurance without the rigid structure of traditional running regimens. The word \u201cfartlek\u201d comes from a Swedish term that means speed play, so a helping of fun is baked right into the name.<\/p>\n

\u201cThe idea is to make your run more dynamic and less structured, while still mixing higher- and lower-intensity efforts,\u201d says sports medicine physician (and avid runner) Leonardo Oliveira, MD<\/a>.<\/p>\n

What is fartlek running?<\/p>\n

A fartlek run blends periods of faster running with a slower recovery pace. But unlike strict interval training, there\u2019s no set formula to follow or a preset plan for how fast you\u2019ll run and for how long. That freedom is what sets fartlek training apart.<\/p>\n

Fartlek is more about running on vibes and playing with speeds. Instead of timing every segment of your run and scrutinizing your smartwatch or fitness tracker<\/a> for pace, you\u2019re free to adjust on the fly.<\/p>\n

\u201cYou still have changes in intensity, but it\u2019s more flexible,\u201d Dr. Oliveira explains. \u201cYou might decide to run faster to the next light pole, then slow down to recover, then pick it up again.\u201d<\/p>\n

Put simply, fartlek allows you to:<\/p>\n

Choose how fast you goDecide how long each interval lastsAdjust based on your energy level in the moment<\/p>\n

But one rule still applies: Keep moving.<\/p>\n

\u201cThe idea is not to stop,\u201d Dr. Oliveira adds. \u201cYou\u2019re at least jogging the whole time, so you maintain momentum and keep your heart rate up.\u201d<\/p>\n

The result? A workout that\u2019s guided by feel \u2014 not a pre-determined plan.<\/p>\n

Fartlek benefits<\/p>\n

Fartlek runs offer a mix of physical and mental benefits that can make them a valuable addition to your routine. They can help you:<\/p>\n

Build enduranceImprove speed<\/a> and strengthKeep your heart rate upBreak up boredomEncourage flexibilitySupport race readinessMake running more social<\/p>\n

\u201cI think it breaks the monotony,\u201d Dr. Oliveira shares. \u201cYou\u2019re still getting a great workout, but it feels more engaging and fun.\u201d<\/p>\n

How to do a fartlek workout<\/p>\n

One of the biggest advantages of fartlek training is how adaptable it is. But there\u2019s still a framework to do it right and avoid injury. A typical fartlek workout includes:<\/p>\n

Dynamic stretches<\/a>: Start with dynamic movements, like butt kicks, jumping jacks and hip movements, to get your body ready to go.Easy jog: Ease in with a comfortable jog or slow running<\/a> pace for about 10 to 15 minutes.Speed play segments: This is the heart of fartlek, where you alternate between faster efforts and slower recovery jogs.Cooldown: Slow things down with a few minutes of easy jogging at the end.Stretches: Cap off your run with static stretches for your hips, quads, hamstrings and calves.Example workouts<\/p>\n

Fartlek training is all about doing what feels good to you. So, besides starting with a warm-up and wrapping up with a cool-down (as you should do for any workout), there\u2019s no formula to doing it right. You can tailor it to your experience level, goals and energy level.<\/p>\n

Here\u2019s a look at what your fartlek segments might look like.<\/p>\n

Beginner fartlek run<\/p>\n

If you\u2019re new to running or just getting started with fartlek training, you might try something like this:<\/p>\n

Pick a landmark (like a mailbox or streetlight). Run at a faster pace until you reach it.Slow to a comfortable jog to recover.Repeat three to five times with different landmarks.<\/p>\n

\u201cFor new runners, it\u2019s great because they stay in control,\u201d Dr. Oliveira emphasizes. \u201cThere\u2019s no strict target, so it can feel less frustrating.\u201d<\/p>\n

Intermediate fartlek workout<\/p>\n

If you have a consistent running routine, you could build a fartlek session like this:<\/p>\n

One to three minutes of running at a faster pace (like your 5K effort).Two to three minutes of easy jogging.Repeat for 20 to 30 minutes.<\/p>\n

You can also mix in different effort levels \u2014 for example, bouncing around between a harder push and a moderate pace.<\/p>\n

Advanced fartlek training<\/p>\n

More experienced runners might ratchet up the pace and run longer distances, like this:<\/p>\n

Five to 10 minutes at a challenging pace (think 5K or 10K effort).Two minutes of recovery jogging.Repeat for 30 to 45 minutes.Bottom line: Fartlek around<\/p>\n

Fartlek isn\u2019t about perfection. It\u2019s about variety, flexibility and staying engaged with your workout.<\/p>\n

\u201cThere\u2019s not one right way to do it,\u201d Dr. Oliveira says. \u201cMake it fun, keep it dynamic and adjust based on how you feel.\u201d<\/p>\n

That mindset can help you stay consistent in your routine \u2014 which is what matters most in the long run.<\/p>\n","protected":false},"excerpt":{"rendered":"If the word fartlek makes you raise an eyebrow in curiosity, you\u2019re not alone. But this funny-sounding running…\n","protected":false},"author":2,"featured_media":649712,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[49,48,407,84],"class_list":["post-649711","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-ca","tag-canada","tag-fitness","tag-health"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/649711","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/comments?post=649711"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/posts\/649711\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media\/649712"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/media?parent=649711"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/categories?post=649711"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ca\/wp-json\/wp\/v2\/tags?post=649711"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}