Training Guide
Fartlek Training: A Beginner's Guide to Speed Play
Fartlek means "speed play" in Swedish. It is one of the simplest, most fun ways to get faster. No track, no stopwatch, just you and a few bursts of effort by feel.
TL;DR
- Fartlek is unstructured speed work. You mix faster efforts and easy recovery whenever you like, guided by feel rather than a strict plan.
- It builds speed and aerobic fitness at the same time, and it is friendly for beginners because there are no rules to get wrong.
- Start simple: warm up, then surge to the next lamp post, ease off to recover, and repeat.
- Fartlek sessions slot neatly into a Edge coach-built plan, with voice prompts to cue your effort changes on the run.
What does fartlek actually mean?
Fartlek is a Swedish word that translates as "speed play". The name tells you everything you need to know. You play with your pace. During a run you pick up the effort for a short burst, then ease back to recover, then go again whenever you feel ready.
That playful spirit is the whole point. There is no track, no special gear, and no app telling you exactly when to start and stop. You listen to your body and your surroundings instead. A lamp post, a tree, the end of a street: anything can become the next target.
How fartlek differs from structured intervals
Structured intervals are precise. You might run 400 metres hard, jog 90 seconds, and repeat exactly six times. Everything is measured, often on a track, with a stopwatch keeping you honest.
Fartlek is the relaxed cousin. The efforts are by feel, the recoveries are by feel, and the lengths can change as you go. You can do it on any route, in any park, on any pavement. If you feel strong, you surge for longer. If you feel tired, you keep the bursts short. That freedom is exactly why it works so well for beginners. There is nothing to get wrong.
Why fartlek builds speed and fitness
By pushing the pace for short bursts, you teach your legs and lungs to handle faster running. By easing off between efforts, you stay out there longer and build aerobic fitness too. You get a taste of both worlds in one session.
Because the harder efforts are brief and broken up, fartlek feels far less daunting than a flat-out tempo run. Many new runners find it is the first speed session they genuinely enjoy. That matters, because a workout you look forward to is a workout you will repeat.
How to do your first fartlek run
Keep it simple. Here is a friendly first session you can try this week.
- Warm up. Jog easy for 8 to 10 minutes so your legs are ready.
- Pick a target. Choose something ahead of you, like the next lamp post or a tree.
- Surge. Lift the effort to a brisk, controlled pace until you reach it. You should be working, not sprinting.
- Recover. Ease back to a comfortable jog until your breathing settles.
- Repeat. Go again when you feel ready. Aim for 6 to 8 surges to start.
- Cool down. Finish with 5 minutes of easy jogging.
A sample beginner fartlek session
Use this lamp-post fartlek as your template. The efforts are by feel, so the times are just a guide.
| Phase | What to do | Effort | Time |
|---|---|---|---|
| Warm up | Easy jog | Light, conversational | 8-10 min |
| Surge 1-8 | Run to the next lamp post | Brisk, controlled | ~30-45 sec each |
| Recovery 1-8 | Easy jog between surges | Light, settle breathing | ~60-90 sec each |
| Cool down | Easy jog | Light, relaxed | 5 min |
A few more fartlek sessions to try
Once the lamp-post run feels comfortable, mix things up with these.
- Time-based 1-2-3 pyramid. After your warm up, run 1 minute brisk, jog 1 minute. Then 2 minutes brisk, jog 2 minutes. Then 3 minutes brisk, jog 3 minutes, and back down the pyramid. Simple, and you only need a watch.
- Hill fartlek. Find a gentle slope. Surge up it at a brisk effort, then jog easy back down to recover. Repeat 5 to 6 times. Hills build strength as well as speed.
- Landmark fartlek. Pick random landmarks on your route. Surge to each one, recover to the next. No watch, no thinking, just play.
Common mistakes to avoid
- Going too hard. Surges should be brisk and controlled, not all-out sprints. If you are gasping after one effort, you went too fast.
- Skipping recovery. The easy jog between efforts is not optional. It is what lets you keep repeating quality surges.
- Doing it too often. One fartlek session a week is plenty when you are starting out. The rest of your running should be easy.
- Forgetting the warm up. Cold legs and fast surges do not mix. Always ease in first.
Where fartlek fits in your week
Treat fartlek as your one faster session in a week of mostly easy running. A typical week might be a couple of easy runs, one fartlek session, and some general strength and mobility work to keep your body resilient. Leave an easy day or a rest day after your fartlek so you recover well.
This is where a plan helps. With Edge, fartlek sessions sit naturally inside a coach-built plan made by a real coach within 24 hours of signup, then AI-enhanced as you go. During the run, voice prompts can cue your effort changes so you know when to surge and when to ease off, keeping your eyes off your screen and on the road.
When you want a more structured version of the session, Edge pushes the workout to your Garmin or Coros watch, then imports it back so your progress tracking shows the gains over time. If your week gets busy, you can use Flexi Swap to move the session to another day, or ask Edge AI to adjust your week in under 30 seconds.
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FAQ
Is fartlek good for beginners?
Yes. Because the efforts are by feel and there are no strict rules, fartlek is one of the most beginner-friendly ways to start speed work. Begin with short surges and plenty of recovery.
How fast should the surges be?
Brisk and controlled, not a flat-out sprint. You should feel like you are working but could still hold the effort to your next target. If you are gasping, ease back.
How often should I do fartlek?
Once a week is plenty when you are starting out. Keep the rest of your running easy so your body has time to absorb the harder effort.
Do I need a track or special gear?
No. Fartlek works on any route, from a park to your local streets. You need nothing beyond your running shoes, which is part of the appeal.
Can Edge include fartlek in my plan?
Yes. Fartlek sessions sit naturally in a coach-built Edge plan. Voice prompts can cue your effort changes on the run, structured versions push to Garmin or Coros, and progress tracking shows your gains.
