{"id":1397,"date":"2026-11-06T11:50:15","date_gmt":"2026-11-06T10:50:15","guid":{"rendered":"https:\/\/runforfun.net\/?p=1397"},"modified":"2026-11-13T15:00:03","modified_gmt":"2026-11-13T14:00:03","slug":"fartlek-what-is-the-speed-game","status":"publish","type":"post","link":"https:\/\/runforfun.net\/en\/fartlek-what-is-the-speed-game\/","title":{"rendered":"Fartlek: what is the speed game"},"content":{"rendered":"
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Fartlek: what is the \"speed game\"<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\n<\/div>\n
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The fartlek is one of the most enjoyable workouts to include in a runner’s training programme. Its name comes from Swedish and means \u201cspeed game\u201d<\/strong>: an expression that perfectly captures the spirit of this training method, which is based on alternating different running paces without necessarily following a rigid structure.<\/p>

Unlike traditional interval training, fartlek leaves room for spontaneity. You speed up, slow down and change pace according to how you feel or the different stimuli you encounter along the way.<\/p>

The origins of fartlek<\/strong><\/h4>

The method originated in Sweden in the 1930s, thanks to coach G\u00f6sta Holm\u00e9r, who developed it to improve the training of Swedish distance runners. The idea was to combine speed and endurance through a less rigid approach than traditional interval training.<\/p>

The concept was simple: run on varied terrain, alternating faster sections with easier ones and making use of the natural features of the route. A hill, a tree, a stretch of trail or an easily recognisable landmark could become a reference point for deciding when to speed up and when to recover. There were no specific distances or times to stick to: it was a workout that allowed runners to manage their pace more freely.<\/p>

How does fartlek work?<\/strong><\/h4>

In its original form, fartlek is essentially a game of speed. You can decide to accelerate until the next streetlight, run faster up a hill, pick up the pace to reach a tree and then slow down to recover. Little structure, plenty of spontaneity: there’s no need to keep checking your watch or decide in advance how long each change of pace should last. You simply alternate faster and slower sections according to how you feel, the terrain and your level of fatigue.<\/p>

Nowadays, you’ll often come across workouts labelled as fartlek that involve, for example, one minute of fast running followed by two minutes of easy running, repeated a set number of times. These are certainly valid workouts, but in my opinion, they represent a more structured version that comes much closer to interval training. Personally, when I think of fartlek, I prefer to stick to its original spirit: less watching the clock, fewer rigid structures and more freedom to play with your pace<\/strong>.<\/p>

That’s exactly what makes it different from other quality sessions: it’s a way to add some variety to an otherwise more straightforward run, without having to push yourself as hard as you would during a block of intervals.<\/p>

What is fartlek training good for?<\/strong><\/h4>

Alternating different running paces allows you to work on several aspects of your training:<\/p>