{"id":6258,"date":"2022-02-27T13:09:31","date_gmt":"2022-02-27T13:09:31","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=6258"},"modified":"2023-10-12T20:44:40","modified_gmt":"2023-10-12T19:44:40","slug":"fartlek-training-advantages-and-disadvantages","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/fartlek-training-advantages-and-disadvantages\/","title":{"rendered":"What is Fartlek training (and how do it properly)"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}img#mv-trellis-img-6::before{padding-top:149.92679355783%; }img#mv-trellis-img-6{display:block;}<\/style>\n<p>You may have heard of Fartlek training in the running community. <\/p>\n\n\n\n<p>Despite its unusual name, Fartlek training is a relatively simple form of speed training.<\/p>\n\n\n\n<p>Many runners enjoy Fartlek training because it offers an unstructured form of speed training.<\/p>\n\n\n\n<p>You don&rsquo;t have to stick with a speed or distance when you do Fartlek training.<\/p>\n\n\n\n<p>Interval training or tempo running have a regimented structure and intensity and distance<\/p>\n\n\n\n<p>Whereas Fartlek training allows you to adjust the intensity and distance of your run based on how you feel on the day. <\/p>\n\n\n\n<p>As such, Fartlek training is highly individualised and highly adaptable &ndash; and fun!<\/p>\n\n\n\n<p>But what exactly is Fartlek training and how do you do it properly?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul>\n<li>What is Fartlek training?<\/li>\n\n\n\n<li>What are the benefits of Fartlek training?<\/li>\n\n\n\n<li>What are the advantages and disadvantages of Fartlek training?<\/li>\n\n\n\n<li>How is Fartlek training different from other forms of speed training?<\/li>\n\n\n\n<li>3 sample Fartlek workouts<\/li>\n\n\n\n<li>5 fun Fartlek runs<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-683x1024.png\" alt=\"fartlek training advantages and disadvantages\" class=\"wp-image-6261\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"fartlek training advantages and disadvantages\" class=\"wp-image-6261 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is Fartlek training?<\/strong><\/h2>\n\n\n\n<p>&lsquo;Fartlek&rsquo; is a Swedish term for &lsquo;speed play&rsquo; and is essentially a blend of distance running and interval training.&nbsp;<\/p>\n\n\n\n<p>It was developed by the Swedish Olympic athlete G&ouml;sta Holm&eacute;r as a way to experiment with different methods of improving fitness and adding variety to training.&nbsp;<\/p>\n\n\n\n<p>The term &lsquo;speed play&rsquo; is exactly what it says on the tin &ndash; in that you get to play around with different speeds in an unstructured framework.<\/p>\n\n\n\n<p>A Fartlek run involves continuous running with periods of faster running mixed with periods of easy running. <\/p>\n\n\n\n<p>The idea is that you introduce short periods of running at a higher pace into your normal runs. <\/p>\n\n\n\n<p>These intervals can either be measured by distance or time (e.g. run for 200 metres or 30 seconds).<\/p>\n\n\n\n<p>You can even use landmarks such as street lamps or post boxes as markers for your intervals, which arguably makes a Fartlek run all the more enjoyable.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">6 interval training benefits for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the benefits of Fartlek training?<\/strong><\/h2>\n\n\n\n<p>There are many benefits of Fartlek training, namely that it is a great way to improve your endurance and speed.<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.researchgate.net\/publication\/339375341_Effect_Of_Fartlek_Training_On_Muscular_Endurance_Among_Cross_Country_Runners\" target=\"_blank\" rel=\"noopener\">2020 study<\/a>, after a 12 week training program in which runners undertook Fartlek training, the group had achieved significant improvement on muscular endurance.<\/p>\n\n\n\n<p>Aside from improvements to speed and endurance, Fartlek training has the following key benefits:<\/p>\n\n\n\n<ul>\n<li>Improves mental strength when running.<\/li>\n\n\n\n<li>Improves your ability to adopt different speeds during a run (for example, to overtake someone or to sprint at the end of a race and knock seconds off your race time).<\/li>\n\n\n\n<li>Improves your race day mindset as it mimics the surges of speed you may do in a race.<\/li>\n\n\n\n<li>Helps you gauge and learn how to push your body whilst keeping physical and mental reserves.<\/li>\n\n\n\n<li>Helps you become more flexible in a workout, which can help with other speed training sessions where you are required to adjust the speed and intensity of your workout.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-an-8-minute-mile\/\" data-type=\"post\" data-id=\"8983\">How to run an 8 minute mile<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-683x1024.png\" alt=\"fartlek training advantages and disadvantages\" class=\"wp-image-6262\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-683x1024.png.webp\" alt=\"fartlek training advantages and disadvantages\" class=\"wp-image-6262 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the advantages and disadvantages<\/strong> <strong>of Fartlek training?<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Advantages<\/strong><\/h3>\n\n\n\n<p>Fartlek training has the following advantages:<\/p>\n\n\n\n<p><strong>#1<\/strong> <strong>Highly adaptable and flexible<\/strong><\/p>\n\n\n\n<p>One of the key benefits of Fartlek training is that it is a highly adaptable and flexible form of speed training.&nbsp;<\/p>\n\n\n\n<p>This is one the benefits that attract runners to this form of training in the first place.&nbsp;<\/p>\n\n\n\n<p>As such, Fartlek training is great for all levels of experience and fitness as it can be adjusted to the runner.&nbsp;<\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Helps to improve endurance and speed<\/strong><\/p>\n\n\n\n<p>Fartlek training was originally designed for runners to <a href=\"https:\/\/www.runwithcaroline.com\/best-running-workouts\/\" data-type=\"post\" data-id=\"7503\">improve endurance and speed<\/a> in one session.&nbsp;<\/p>\n\n\n\n<p>It combines periods of fast running with periods of easy running.<\/p>\n\n\n\n<p>This makes it a great method for improving your endurance whilst focusing on your speed.<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Improves fast twitch muscle response<\/strong><\/p>\n\n\n\n<p>Your muscles include two types of muscle fibre: slow twitch and fast twitch.&nbsp;<\/p>\n\n\n\n<p>Slow twitch muscle fibres are built for endurance activities like long distance running, whilst fast twitch muscle fibres are built for short, powerful bursts of energy.&nbsp;<\/p>\n\n\n\n<p>In Fartlek training, because you are experimenting with different speeds, this encourages the build up of fast twitch muscle fibres.<\/p>\n\n\n\n<p><strong>#4<\/strong> <strong>Highly individualised<\/strong><\/p>\n\n\n\n<p>Fartlek training is one of the most individualised forms of speed training, making it perfect for all levels of runner &ndash; from beginners to more advanced runners. <\/p>\n\n\n\n<p>It&rsquo;s really about making it as hard as you want it to be!<\/p>\n\n\n\n<p><strong>#5<\/strong> <strong>Great for group training<\/strong><\/p>\n\n\n\n<p>The flexible, fun nature of Fartlek training makes it great for group training.&nbsp;<\/p>\n\n\n\n<p>You can easily make Fartlek training a game by using lampposts, different coloured houses or street blocks as your finish line. <\/p>\n\n\n\n<p><strong>#6<\/strong> <strong>Great for running motivation<\/strong><\/p>\n\n\n\n<p>Are you in a running rut?<\/p>\n\n\n\n<p>Have you become bored with your current training routine?<\/p>\n\n\n\n<p>Fartlek training is a great form of training to introduce a bit of variety and fun into your training plan.<\/p>\n\n\n\n<p>You can make it as easy or as hard as you like!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/9-ways-to-motivate-yourself-to-go-for-a-run\/\" data-type=\"post\" data-id=\"370\">Lost your running mojo? Try these 21 running motivation hacks<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-683x1024.png\" alt=\"fartlek training advantages and disadvantages\" class=\"wp-image-6263\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-683x1024.png.webp\" alt=\"fartlek training advantages and disadvantages\" class=\"wp-image-6263 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Disadvantages<\/strong><\/h3>\n\n\n\n<p>Fartlek training has the following disadvantages:<\/p>\n\n\n\n<p><strong>#7<\/strong> <strong>Difficult to track progress <\/strong><\/p>\n\n\n\n<p>Owing to the highly individualised nature of Fartlek training, it means it can sometimes be hard to track progress over a period of time. <\/p>\n\n\n\n<p>Progress tracking is key when you&rsquo;re training for an event or wanting to achieve your next PB. <\/p>\n\n\n\n<p>Without a good way to track progress, you don&rsquo;t know how far you&rsquo;ve come and what you need to improve on. <\/p>\n\n\n\n<p><strong>#8 Difficult to keep metrics<\/strong><\/p>\n\n\n\n<p>As above, because a Fartlek run is highly individualised in nature, it means it can be hard to keep metrics on your performance.<\/p>\n\n\n\n<p>Metrics and stats can be your best friend when monitoring your performance over time. <\/p>\n\n\n\n<p><strong>#9<\/strong> <strong>If not performed properly, may incur injury<\/strong><\/p>\n\n\n\n<p>Whilst Fartlek training is an enjoyable and fun form of speed training, without a structured framework, there is a higher risk of injury.<\/p>\n\n\n\n<p>If performed in an urban setting, be more mindful and careful when running near pedestrians and traffic.&nbsp;<\/p>\n\n\n\n<p><strong>#10 Requires more creativity<\/strong><\/p>\n\n\n\n<p>When you don&rsquo;t have a structured framework to work towards, this requires you to be a little more creative when thinking of workouts. <\/p>\n\n\n\n<p>Ultimately, you&rsquo;re in the driving seat when it comes to specifying the intensity and distance of your workout. <\/p>\n\n\n\n<p><strong>#11 Requires you to be close landmarks in your local area<\/strong><\/p>\n\n\n\n<p>It&rsquo;s not always possible to do Fartlek training using landmarks like street signs and lamp posts, especially if you live in a remote area.<\/p>\n\n\n\n<p>If you don&rsquo;t have these landmarks in your vicinity, then a Fartlek run using distance or time as the markers for your intervals will be the next best option.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-faster-for-longer\/\" data-type=\"post\" data-id=\"2537\">How to run faster: 5 top training secrets<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-683x1024.png\" alt=\"fartlek training\" class=\"wp-image-6261\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-683x1024.png.webp\" alt=\"fartlek training\" class=\"wp-image-6261 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How is Fartlek training different from other forms of speed training?<\/strong><\/h2>\n\n\n\n<p>There are three main types of speed training when it comes to running: <\/p>\n\n\n\n<ul>\n<li><strong>Interval training<\/strong>. <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">Interval training<\/a> involves short, intense efforts of running with recovery intervals (such as walking or jogging).<\/li>\n\n\n\n<li><strong>Tempo running<\/strong>. <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">Tempo running<\/a> involves sustained efforts of continuous running. A tempo pace should feel &lsquo;comfortably hard&rsquo; which should be between 25 to 30 seconds slower than your 5k race pace.&nbsp;<\/li>\n\n\n\n<li><strong>Hill sprints<\/strong>. <a href=\"https:\/\/www.runwithcaroline.com\/hill-running-workouts-that-increase-speed-and-power\/\" data-type=\"post\" data-id=\"4161\">Hill sprints<\/a> are great for building speed and strength. They involve uphill running intermixed with periods of walking or jogging back down the hill.<\/li>\n\n\n\n<li><strong>Strides<\/strong>. <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-strides\/\" data-type=\"post\" data-id=\"3996\">Strides<\/a> are great for beginner runners. They are short bursts of running at an accelerated speed.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Here are examples of what each speed workout could look like in your training plan:<\/p>\n\n\n\n<p><strong>Interval training<\/strong><\/p>\n\n\n\n<p>An interval training session could look like this:<\/p>\n\n\n\n<ul>\n<li>1 x 400m interval run at 80-90% of your perceived effort<\/li>\n\n\n\n<li>1 minute recovery jog in between<\/li>\n\n\n\n<li>Repeat 4 times<\/li>\n<\/ul>\n\n\n\n<p><strong>Tempo running<\/strong><\/p>\n\n\n\n<p>A tempo training session could look like this:<\/p>\n\n\n\n<ul>\n<li>Start with a 10 minute easy run<\/li>\n\n\n\n<li>Complete a 20 minute tempo run<\/li>\n\n\n\n<li>End with a 10 minute easy run<\/li>\n<\/ul>\n\n\n\n<p><strong>Hill sprints<\/strong><\/p>\n\n\n\n<p>A hill sprinting session could look like this:<\/p>\n\n\n\n<ul>\n<li>Find a 4-8% grade hill and start at the bottom of the hill.<\/li>\n\n\n\n<li>Run up the hill for 60 seconds at your 10k pace, with a recovery walk or jog back down the hill.<\/li>\n\n\n\n<li>Repeat 6 to 8 times.<\/li>\n<\/ul>\n\n\n\n<p><strong>Strides<\/strong><\/p>\n\n\n\n<p>A strides workout could look like this:<\/p>\n\n\n\n<ul>\n<li>Start by running easy then gradually increase your speed until you&rsquo;re at 95% of your maximum speed.&nbsp;<\/li>\n\n\n\n<li>Once you&rsquo;ve run three quarters of the distance, start to slow down by shortening your stride until you come to a gentle jog then walk.&nbsp;<\/li>\n\n\n\n<li>Walk back to the starting point and use this time to recover and catch your breath.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">What is a tempo run? Benefits of tempo running<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-683x1024.png\" alt=\"fartlek training advantages and disadvantages\" class=\"wp-image-6264\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-683x1024.png.webp\" alt=\"fartlek training advantages and disadvantages\" class=\"wp-image-6264 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-4.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 sample Fartlek training workouts<\/strong><\/h2>\n\n\n\n<p>Fartlek training can use distance, time or landmarks as the marker for the intervals. <\/p>\n\n\n\n<p><strong>#1 Time-based Fartlek workout<\/strong><\/p>\n\n\n\n<ul>\n<li>1 minute run at a fast pace<\/li>\n\n\n\n<li>2 minute run at an easy pace<\/li>\n\n\n\n<li>2 minute run at a fast pace<\/li>\n\n\n\n<li>1 minute run at an easy pace<\/li>\n<\/ul>\n\n\n\n<p><strong>#2 Distance-based Fartlek workout<\/strong><\/p>\n\n\n\n<ul>\n<li>200m run at a fast pace<\/li>\n\n\n\n<li>400m run at an easy pace<\/li>\n\n\n\n<li>400m run at a fast pace<\/li>\n\n\n\n<li>200m run at an easy pace<\/li>\n<\/ul>\n\n\n\n<p><strong>#3 Landmark Fartlek workout<\/strong><\/p>\n\n\n\n<p>For this workout you&rsquo;ll need to choose landmarks such as street lamps or post boxes and use them as markers for your intervals:<\/p>\n\n\n\n<ul>\n<li>Run at a fast pace to the first marker<\/li>\n\n\n\n<li>Run at an easy pace to the second marker<\/li>\n\n\n\n<li>Run at a fast pace to the third marker<\/li>\n\n\n\n<li>Run at an easy pace to the fourth marker<\/li>\n<\/ul>\n\n\n\n<p>If you&rsquo;re struggling for ideas or need some inspiration for landmarks, we have provided some of my favourite Fartlek training workouts at the end of this guide.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\" data-type=\"post\" data-id=\"4607\">7 essential running form drills for beginners to improve speed and endurance<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-683x1024.png\" alt=\"fartlek training advantages and disadvantages\" class=\"wp-image-6261\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-683x1024.png.webp\" alt=\"fartlek training advantages and disadvantages\" class=\"wp-image-6261 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/fartlek-training-advantages-and-disadvantages-1.png\" id=\"mv-trellis-img-6\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 fun Fartlek runs<\/strong><\/h2>\n\n\n\n<p>Here are five fun examples of Fartlek training to give you some inspiration for your next Fartlek training session.<\/p>\n\n\n\n<p><strong>#1 Street sign Fartlek<\/strong><\/p>\n\n\n\n<p>Run fast to the first street sign, then adopt an easy pace during your run to the next street sign. Repeat this as many times as you like.<\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Lamp post Fartlek<\/strong><\/p>\n\n\n\n<p>Use lamp posts as markers for your fast and easy runs. Run at a slow to moderate pace to the first lamp post, then pick up the pace in a fast run to the next lamp post.<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Mailbox Fartlek<\/strong><\/p>\n\n\n\n<p>Use mail boxes as your markers for this fun run. Every time you see a mailbox, switch or alternate your pace.<\/p>\n\n\n\n<p><strong>#4<\/strong> <strong>Bus Fartlek<\/strong><\/p>\n\n\n\n<p>This workout requires you to be in a relatively built-up area. Every time you see a bus, speed up then return to a slow to moderate pace when you see another bus.&nbsp;<\/p>\n\n\n\n<p><strong>#5<\/strong> <strong>See a dog Fartlek<\/strong><\/p>\n\n\n\n<p>If you&rsquo;re an animal lover, you&rsquo;ll love this workout. Every time you see a dog, speed up then return to an easy run when you see the next dog.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/increase-running-stamina-and-endurance\/\" data-type=\"post\" data-id=\"5267\">Run for longer: How to increase running stamina and endurance<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>More speed training tips:<\/strong><\/h2>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">6 interval training benefits for runners<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/what-is-a-tempo-run\/\" data-type=\"post\" data-id=\"2786\">What is a tempo run? Benefits of tempo running<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-faster-for-longer\/\" data-type=\"post\" data-id=\"2537\">How to run faster: 5 top training secrets<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>You may have heard of Fartlek training in the running community. Despite its unusual name, Fartlek training is a relatively simple form of speed training. Many runners enjoy Fartlek training because it offers an unstructured form of speed training. You don&rsquo;t have to stick with a speed or distance when you do Fartlek training. Interval &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9364,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[115],"tags":[249,171,169],"mv":{"thumbnail_id":9364,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/02\/53-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/6258"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=6258"}],"version-history":[{"count":20,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/6258\/revisions"}],"predecessor-version":[{"id":13522,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/6258\/revisions\/13522"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9364"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=6258"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=6258"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=6258"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}