Fartlek
Beginner Fartlek 4 x 1 min
4 × (1 min at 10k pace, 2 min jog)
Fartlek Running Workouts
Structured fartlek sessions from beginner pick-ups to the Mona, Watson and marathon fartlek, with timed efforts you can run anywhere.
Workouts
18 workouts
Fartlek
Beginner Fartlek 8 x 30 s Pick-Ups
8 × (30 s at VO2max, 90 s jog)
Fartlek
Mona Fartlek 20 min
2 × (90 s at 10k pace, 90 s jog), 4 × (1 min at 5k pace, 1 min jog), 4 × (30 s at 3k pace, 30 s jog), 4 × (15 s at 1500 m pace, 15 s jog)
Fartlek
Double Mona Fartlek
2 × (90 s at 10k pace, 90 s jog), 4 × (1 min at 5k pace, 1 min jog), 4 × (30 s at 3k pace, 30 s jog), 4 × (15 s at 1500 m pace, 15 s jog), 5 min jog, 2 × (90 s at 10k pace, 90 s jog), 4 × (1 min at 5k pace, 1 min jog), 4 × (30 s at 3k pace, 30 s jog), 4 × (15 s at 1500 m pace, 15 s jog)
Fartlek
Watson Fartlek 8 x 4 min
8 × (4 min at threshold, 1 min jog)
Fartlek
Fartlek 15 x 1 min On, 1 min Off
15 × (1 min at threshold, 1 min jog)
Fartlek
Continuous Pace Pyramid Fartlek 4-3-2-1-2-3-4 min
4 min at marathon pace, 3 min at half marathon pace, 2 min at 10k pace, 1 min at 5k pace, 2 min at 10k pace, 3 min at half marathon pace, 4 min at marathon pace
Fartlek
Swedish Style Woodland Fartlek 45 min
3 min at tempo, 1 min jog, 30 s very hard, 90 s jog, 2 min at threshold, 2 min jog, 20 s sprint, 100 s jog, 90 s at VO2max, 2 min jog, 3 min at tempo, 1 min jog, 45 s at VO2max, 75 s jog, 1 min at VO2max, 2:30 min jog
Fartlek
Marathon Fartlek 8 x 3 min Hard, 2 min Marathon Pace
8 × (3 min at half marathon pace, 2 min jog)
Fartlek
Treadmill Fartlek 5 x 2 min and 6 x 30 s
5 × (2 min at 10k pace, 1 min jog), 3 min jog, 6 × (30 s at 3k pace, 30 s jog)
Fartlek
Beginner Mixed Fartlek 6 Efforts of 20 to 60 s
30 s at VO2max, 90 s jog, 45 s at 10k pace, 2 min jog, 20 s very hard, 100 s jog, 1 min at 10k pace, 2 min jog, 30 s at VO2max, 90 s jog, 45 s at 10k pace, 90 s jog
Fartlek
Base Fartlek With a 1 min Pick-Up Every 5 min
8 × (1 min at 10k pace, 4 min jog)
Fartlek
Descending Fartlek 5-4-3-2-1 min
5 min at threshold, 2 min jog, 4 min at 10k pace, 2 min jog, 3 min at 10k pace, 90 s jog, 2 min at 5k pace, 90 s jog, 1 min at 3k pace
Fartlek
Double Ladder Fartlek 30-60-90-120 s
30 s at 5k pace, 30 s jog, 1 min at 5k pace, 1 min jog, 90 s at 5k pace, 90 s jog, 2 min at 5k pace, 3 min jog, 30 s at 5k pace, 30 s jog, 1 min at 5k pace, 1 min jog, 90 s at 5k pace, 90 s jog, 2 min at 5k pace
Fartlek
Speed Fartlek 3 Sets of 5 x 20 s
5 × (20 s at 1500 m pace, 40 s jog), 3 min jog, 5 × (20 s at 1500 m pace, 40 s jog), 3 min jog, 5 × (20 s at 1500 m pace, 40 s jog)
Fartlek
Aerobic Fartlek 6 x 3 min at Marathon Effort
6 × (3 min at marathon pace, 4 min jog)
Fartlek
Fartlek 10 x 2 min On, 1 min Float
10 × (2 min at threshold, 1 min jog)
Fartlek
Rhythm Fartlek 4 x 3 min, 4 x 2 min, 4 x 1 min
4 × (3 min at half marathon pace, 1 min jog), 4 × (2 min at 10k pace, 1 min jog), 4 × (1 min at 5k pace, 1 min jog)
Fartlek Workouts
Fartlek is Swedish for speed play. Coach Gösta Holmér developed it in the late 1930s for Swedish cross country runners, who mixed fast and easy running freely on forest trails. Today the word covers any continuous run with changes of pace, from loose efforts by feel to precisely timed sessions such as the Mona fartlek.
Because fartlek efforts are timed rather than measured, you can run them on roads, on trails, in a park or on a treadmill, without a track. The recoveries are usually easy running or a steady float rather than standing rest, so the heart rate stays up and the session trains speed and aerobic endurance together. Short efforts of 15 to 60 seconds build speed and running economy, while longer ones of three to five minutes work close to threshold.
Fartlek fits every phase of the season. In the base phase, short pick-ups in an easy run keep the legs used to faster running. In the build phase, sessions such as the Watson fartlek or 15 x 1 minute on, 1 minute off take the place of interval training. For marathoners, a fartlek with marathon pace floats is race-specific work.
One fartlek per week is plenty as the main quality session next to a long run and easy days. Beginners start with the short pick-up sessions. Intermediate runners can try the Mona or the pyramid, and advanced runners the double Mona or the marathon fartlek.
Questions about Fartlek Workouts
What is the difference between fartlek and intervals?
Intervals usually have fixed distances or times with planned rest, often on a track. Fartlek is continuous, the recoveries are easy running or a float, and the efforts are timed so you can run them on any terrain. In practice the line is blurry. A structured fartlek such as the Watson is close to an interval session, but it keeps the run flowing.
How fast should the fast parts of a fartlek be?
That depends on their length. Efforts of 15 to 30 seconds are run around mile to 3k pace, one to two minutes around 5k pace, and three to five minutes close to 10k or threshold pace. Each workout here gives the intended pace or effort for every step. The efforts should feel controlled enough that the last one is as good as the first.
Can I run fartlek on a treadmill?
Yes. Timed efforts translate well to a treadmill, and you control the pace exactly. Set the incline to 1 percent to match the effort of outdoor running, and decide on the speeds before you start so each change takes only a few button presses. Very short efforts of 15 seconds or less are awkward on many treadmills, because the belt needs time to speed up.