This article discusses the advantages of Fartlek training and the disadvantages to help you decide if it’s something you want to try. It also contains example workouts for runners.
If you are looking for a fitness program to improve your performance in the sporting arena, the start-and-stop nature of Fartlek training is worth considering.
It burns a lot of calories, promotes fat loss, and offers unlimited variety.
While a valuable addition to a well-rounded training program, most people either love it or hate it. Keep reading to find out if it’s right for you!
But first, I will answer the question, “What is Fartlek Training?” for those unsure.
Table of Contents
What is Fartlek Training?
Fartlek is a Swedish term that implies “speed play.”
Developed in 1937 by Olympian athlete Gösta Holmér, it involves varying the intensity and speed of exercise to improve cardiovascular fitness and endurance.
Workouts are most commonly associated with running, but you can use them to improve your performance in almost any sport.
Football, basketball, soccer, hockey, cycling, and swimming are just some sporting endeavors that can benefit from Fartlek training.
Encompassing structured and unstructured training elements, it is fun and more free-flowing than interval and tempo training.
While similar to the latter two types of exercise in that the speed and intensity of sessions vary throughout, with Fartlek training, the athlete chooses these on the fly. This makes it ideal for people who want the benefits of interval training with less structure.
NB: Before beginning any new exercise program, it’s a g9ood idea to consult with a healthcare professional to determine if it will be safe for you.
This is vital for anyone over 40 who hasn’t exercised before or for a while, people who are obese, and those with health problems that may make exercise risky.
What is the Fartlek Workouts Schedule?
Fartlek workouts should be undertaken once or twice a week, with other fitness activities done at least two or three times a week.
According to sportsfitnessadvisor.com, Fartlek training for 
multi-sprint sports should be approximately 30 minutes long.
This includes a 10-minute Warm-Up and a 10-minute Cool-Down, both comprising a steady-paced jog.
The workout should consist of jogging and sprinting intervals of varying intensity, each between 10 and 60 seconds.
As with other forms of interval training, you can make your workouts more challenging by increasing the number of intervals you do or the length of your sessions.
Alternatively, you can spend longer working at high intensity and less time at low intensity. For a less challenging workout, reverse this protocol.
Running workout
Advantages of Fartlek Training
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Suitable for most fitness levels
Fartlek training can be modified to suit people of most fitness levels and adapted to individual goals.
However, with it involving high-intensity intervals, it isn’t appropriate for those new to exercise and anyone who is very unfit.
In such cases, starting with a less intense form of cardio is best, gradually progressing to Fartlek after building some fitness.
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Improves cardiovascular fitness and increases stamina
Fartlek training improves cardiovascular fitness by challenging your heart and lungs to work harder and adapt to changing intensities and speeds, increasing the body’s ability to utilize oxygen – VO2 Max.
This results in an increase in the body’s aerobic capacity, which helps improve stamina.
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Improves muscular endurance
Along with improving cardiovascular endurance, Fartlek training can help develop muscle endurance, which is the ability of the muscles to sustain repeated contractions over an extended period.
This is achieved through high-intensity intervals that help challenge the muscles.
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Builds mental fortitude
Fartlek training can be physically challenging, and it requires mental toughness to push through the high-intensity intervals.
This mental toughness can translate to other areas of life, including work and personal relationships.
The workouts can also increase confidence and impart a feeling of accomplishment.
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Enhances recovery
The periods of low-intensity exercise in Fartlek training help improve the ability to recover from exertion.
The body can better remove waste products such as lactic acid, which can build up during high-intensity exercise and lead to fatigue.
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Improves sporting performance
One of the primary advantages of Farlek training is its ability to improve sporting performance. 
Most sports require varying levels of intensity throughout each game.
For example, when playing basketball, maximum energy is needed while running a fast break, but almost none is needed while standing at the foul line.
When playing tennis, you will usually be active for one minute or less before getting a brief rest.
By structuring your Fartlek training to mimic the varying intensities of your sport, you will improve your results.
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Promotes weight loss
Due to the varied intensity of Fartlek workouts, they burn more calories than steady-state cardio workouts of the same duration. This makes Fartlek training particularly efficient when it comes to weight loss.
Another of the substantial advantages of Fartlek training is that because it alternates between high and low-intensity movements, you will keep burning calories long after you finish your workout.
- Offers injury protection
According to The American Council on Exercise (ACE), Fartlek provides injury prevention benefits that can come from doing repetitive aerobic exercise.
As with any form of interval training, it is crucial not to overdo things.
Start slowly, making your high-intensity intervals short and interspersing them with more extended low-intensity periods.
Gradually increase the time and frequency of the high-intensity component as you become stronger and fitter.
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Suitable to do alone or in a group
Fartlek training can be done alone or in a group setting.
When done solo, your sessions can be what you want them to be, while group training can be motivating and add extra variety.
When doing Fartlek training in a group, the participants can take turns leading the intervals, adjusting the pace and intensity to challenge each other. This can create a fun and supportive atmosphere that helps everyone push themselves to their limits.
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Can be sociable
Group Fartlek training allows you to socialize and meet new people who share your fitness goals.
Many fitness clubs and running groups offer this type of workout as part of their training programs, so it’s worth looking into if you want to try it.
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Provides variety
For people who enjoy variety, one of the main advantages of Fartlek training is its versatility.
Some aerobic workouts become tedious after a while due to their repetition, but you are unlikely to tire of Fartlek workouts.
This is because you can include an unlimited variety of intervals, speed, and intensity.
While Fartlek training can effectively improve cardiovascular fitness and endurance, there are some potential disadvantages to this type of training.
We will look at these below.
Disadvantages of Fartlek Training
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Workouts can be high-impact
Fartlek training often involves sudden changes in speed and intensity, which can stress the joints and muscles, particularly if you’re a beginner.
This can increase the risk of injuries such as shin splints, stress fractures, or tendonitis.
- The potential to burn muscle
As with overdoing any form of intense cardio, undertaking Fartlek training too often or for extended periods can result in muscle as well as fat being burned.
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Workouts lack structure
Fartlek training does not follow a strict training program or schedule, making it difficult to track progress and set goals.
Some athletes thrive on this, while it may frustrate those who prefer a more structured approach.
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Intensity variability
Because the training involves alternating periods of high and low intensity, maintaining a consistent level of effort can be challenging, which may lead to inconsistent results.
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Group training precaution
When doing group Fartlek training with people of varying fitness, the intervals must cater to each individual’s fitness level.
Assign people to different groups according to their fitness if possible.
Beginners training at a level beyond their ability could sustain an injury, while seasoned athletes doing an easier workout won’t benefit much from the session.
Next, we will look at some Fartlek workouts for runners.
Fartlek Training for Runners Workouts
These Fartlek workouts for runners offer something for everyone.
Each begins with a 10-minute Warm-up jog and ends with a 10-minute Cool-Down jog.
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Astrand Fartlek
Astrand Fartlek training will most benefit 800m runners.
Run at maximum effort for 75 seconds, then jog or run for 150 seconds at a moderate pace.
Next, run at maximum speed for 60 seconds, then jog or run for 120 seconds.
Repeat this sequence three times.
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Whistle Fartlek
Whistle Fartlek involves exercising on a grassed area with an 800-meter circumference.
One person controls the session using a whistle to indicate when to change pace.
Sessions are done in a pyramid format.
This comprises 4 minutes, 3 minutes, 2 minutes, then 1 minute, followed by 2 minutes, 3 minutes, then 4 minutes done at maximum intensity.
Each of these ends with 60 seconds of jogging.
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Saltin Fartlek
Saltin Fartlek is an excellent protocol for 1500m, 5k, and 3k runners.
Go hard for 3 minutes, then do a 1-minute recovery jog.
Repeat this sequence six times.
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Watson Fartlek
Watson Fartlek will benefit 3k, 5k, and 10k cross-country runners.
Go all out for 4 minutes, then jog for 1-minute.
Repeat the above sequence eight times.
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Gerschler Fartlek
When combined with steady-state cardio runs, Gerschler improves fitness quickly.
Go at full pace for 30 seconds, then jog for 90 seconds. Repeat this, decreasing your recovery jog by 30 seconds.
In other words, the next sequence comprises going hard for 30 seconds and then jogging for 75 seconds.
Continue to go hard for 30 seconds every round and decrease your recovery jogs to 60 seconds, 45 seconds, 30 seconds, then 15 seconds.
Repeat three times.
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Hill Fartlek
Map out a 2-mile hilly course.
Run up and down the first hill at a full pace twice, then jog to the next hill.
Repeat this sequence until you’ve covered a distance of 2 miles.
Final Thoughts on Fartlek Training
The advantages of Fartlek Training far outweigh any disadvantages, particularly for those who use it to improve their sporting performance.
It is one of the best forms of training if you want to learn to quickly change speed and direction, as is required in many games and sports.
Workouts can be adapted to most fitness levels. They offer plenty of variety and build physical and mental endurance.
It’s also a great option if you are already reasonably fit and looking to become fitter doing HIIT for weight loss and to burn body fat.
While a useful addition to a well-rounded training program, it won’t be the best choice for every fitness enthusiast, but many who undertake it quickly become hooked.
