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They just zoom along however fast as they like, and they often laugh while they do it.
That kind of joy in running can be rare to capture as an adult.
But theres one workout that brings a bit of that fun back: the Fartlek.
running coach and founder of Running With Life
It does involve somefaster running, but running in a way thats fun.
What is a Fartlek?
The premise of Fartlek training is fairly simple.
Theidea behind the workoutcame from Swedish national cross-country coach Gosta Holmer in the 1930s.
He wanted to make his struggling team more competitive by combining speed work with endurance training.
It worked: His runners began breaking records in multiple eventsand the rest of the world began taking notice.
Now, Fartleks are a staple part of many running programs.
But while intervals are precisely measured, and often done on a track, Fartleks are more informal.
Thats why Dworecki often recommends Fartleks to runners as a precursor to interval training.
running coach and founder of Running With Life
It introduces your body into speed work, she says.
It helps you prevent injuries that might come up if you just jumped into interval training, she says.
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One small 2020 study found that regular Fartlek training can alsosignificantly improve muscular endurance1.
This trains your body (and mind) to push hard even as you get tired.
They can help you improve your running form
Spending some time running faster can make you run more efficiently.
Youre improving your biomechanics, says Kunz.
All of these add up to abetter running form.
They can help you rediscover the fun of running
Intervals typically feel like hard work.
But a Fartlek can make running feel more like play.
This is a workout that really should leave you feeling good and invigorated, says Dworecki.
How do I start Fartlek training?
Each burst should be about 100 meters or a minute long.
Then give yourself three to five minutes to recover in between.
Dont worry if that feels too easy.
If you feel like you could do more, then the next time do a little bit more.
Advanced runners can work about eight or so faster segments into a Fartlek run.
After the speedy stuff is done, finish off with another 10-minute cooldown of easy running.
Use them conservatively, warns Dworecki.
And remember: Dont take your Fartleks too seriously.
These workouts should add a sprinkle of playfulness to your running routine.
You dont want to go too strict on it, says Dworecki.
Instead, just have some fun seeing how fast it’s possible for you to go.
Effect of Fartlek Training on Muscular Endurance Among Cross Country Runners.Think India Journal,vol.
4, October 2019, p. 1750.
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