Fartlek - Speed Play

It was once said that a person has arrived at the station of the serious runner when they can say “fartlek” during a discussion in mixed company without grinning. Whether we can say fartlek with or without the grin, whatever the discussion entails, it probably never really touches on the essence of fartlek and what it is about. At least that is the impression I am left with after reading articles written by and talking to, in some cases, very knowledgeable modern day coaches and running experts. I tend to believe that in our high technology age true fartlek has become a lost art.

What I will share with you is what I was taught while training in Norway from 1964 to 1970 under the direction of Johs. Tennman who eventually became the national speed skating team coach for Norway.

I was taught that fartlek was aerobic and rarely if ever anaerobic. The objective of fartlek was to practice running at variable speeds while developing a strong aerobic base. Fartlek is a free spirited form of running and conditioning that would allow the runner to get the most out of his body without over taxing it to the point training was difficult or impossible the next day. It was designed to bring about harmony between spirit, physical abilities and the natural surroundings thus enhancing body sensing skills and awareness. We were never taught to run by firm guidelines such as “hard or fast for 10 x 2 minutes with a 1 – 2 minute easy jog” as is commonly taught today. We were taught to vary the speed and effort based on the terrain, footing and how we were feeling at the time. If we felt tired, we just jogged easy with a few easy strides mixed in. If we were feeling “on” after a warm-up, then the efforts might start off at a quicker pace and eventually work into a sustained effort of 20 minutes or more, but we would reduce the speed before we went into oxygen debt or our running technique began to falter.

We never looked at a watch to dictate effort and of course this was long before the day of heart monitors. Again, it was all about body sensing and bringing about a stimulating run that left us energized and enjoying being outside and running. The operative word here is “stimulating”. One trick that was taught to us was to nose breath in order to keep the efforts at the proper level. Please see our post about “Nose Breathing”.

Fartlek Ground Rules:

1) Listen to your body. Allow your body to dictate the training plan for the day.

2) Start each run at a snail’s pace; very easy and allow your body to gradually warm up and adapt to the effort. Some of our running friends refer to this as“The Bart Start”.

3) Focus on your breathing (you should be “nose breathing”) and bringing your body into sync and harmony. Seek to achieve a natural flow of energy in harmony with how you are feeling that day and with your surroundings.

4) If you begin to feel stressed or a level of discomfort, back off and jog to recover, even walk if need be, then gradually build back up again.

5) Repeat No. 4 until you achieve a level of effort with which you are operating right under the level of discomfort and maintain this effort as long as possible. Seek the effortless feeling of “I could run like this all day”. When the “magic” disappears back off, jog easily or walk until recovered and repeat the process as much as time or energy allows.

As you develop the above body sensing skills you will discover the natural flow of energy and effort your body requires for any given day. Some days this might mean an effort level equivalent to nothing more than an easy jog because you are tired from a race or high level effort run the day before. While other days you will feel comfortable running at marathon race pace or find yourself at lactic threshold levels or even performing surges at a higher velocity. By correctly sensing what your body needs you will discover the pace and effort that will provide the optimum level of training at any given time.

Experience has taught me that fartlek has a learning curve and takes time to perfect but it is well worth the effort involved. The payoff is enhanced body sensing skills and less time off due to injuries and illness.

Happy Running!

Bart & Eve