Athletic Benefits of Fartlek Training

  • Reduces overuse injuries by varying the periods of  high intensity and low intensity exercise
  • Offers an efficient way to incorporate high intensity and low intensity workouts into one routine
  • Improves athletic performance by mimicking the intensity and flow of competition
  • Helps prevent boredom

  If you are given a fartlek training day, turn your Run Keeper app on and go at it!

Fartlek Run Level A (new runners only / or those instructed to do this)

Time of the run or repeats will always be given to you- (sample below)

  • Start by warming up with 800 meter hard jog; then stretch
  • Start your workout by hard jog or light run for 40 seconds
  • Then you begin exertion run with an increase to maximum effort for at least 20 seconds (build it up)
  • Follow up with a normal pace jog  (walk only if necessary) approx 40 seconds
  • Repeat the cycle 8 times (OR as instructed)
  • Cool down and stretch lightly and then warm-down jog for five minutes (or 800), then stretch again. 

 

Fartlek Run Level B  ( for our varsity level runners)

Time or repeats of the run will be always be given to you- (sample below)

  • Start by warming up with 800 meter hard jog; then stretch.
  • Full-out / open race stride for 30 seconds, then  jog for one minute
  • Repeat cycle for 30 minutes   
  • Cool down and stretch lightly and then warm-down jog (or a mile), then stretch again.