45 minute fartlek run

Intense 45 Minute Fartlek Run




Intense 45 Minute Fartlek Run

The widely used interval training technique called fartlek training is awesome for anyone looking to increase their endurance and/or lose body fat. It can help you to increase your VO2 Max, increase your body’s lactate threshold, the number and size of mitochondria, and so on and so on.

With this being the case, their are always those avid runners who are in a league of their own. Whether you are a marathon runner, track and field athlete, sport enthusiast, or just someone looking to challenge themselves, you can greatly benefit from this intense 45 minute fartlek run!

There should be enough detail here for you to easily implement this workout into your own exercise routine. As another point of interest, this 45 minute fartlek run should be performed outside or on a long track for the best results. Basically someplace where you won’t be forced to stop several times due to distractions or safety reasons.

45 minute fartlek run

45 minute fartlek run

Ok, let’s get started!

For the first 5 minutes of the workout, each of the five minutes as a whole will be different. Nothing too crazy here. Remember, we want to properly warm up the body to help prevent injury. Start the fartlek training session by power walking for one minute, then lightly jogging for the next minute.

Repeat this twice. After this, four minutes will have elapsed. After this use your 5th minute to power walk once again. This simple yet effective alternation of tempos should adequately warm up the body and prepare you for the intense exercise ahead.

So, the first 5 minutes will look like this:

  • Power walking for 1 minute
  • Jogging for 1 minute
  • Power walking for 1 minute
  • Jogging for 1 minute
  • Power walking for 1 minute

The next ten minutes will encompass more effort. Try to stick with this pattern here:

  • Sprint for 1 minute
  • Jog for 4 minute
  • Power walk for 1 minute
  • Sprint for 1 minute
  • Jog for 3 minutes




After these first 15 minutes, you’ll be sure to find yourself sweating bullets and pumped up for the next interval to come. The next 15 minutes (minutes 16-30) will be be more predictable then the latter 15 minutes. They’ll not only be easier to remember once your out there working your butt off, but they’ll also help you to more easily catch your breath and stay energized. Thus, allowing you to actually finish your 45 minute fartlek run.

45 minute fartlek run

45 minute fartlek run

These next 15 minutes will look like this:

  • Power walk for 1 minute
  • Sprint for 1 minute
  • Jog for 3 minutes
  • Power walk for 1 minute
  • Sprint for 1 minute
  • Jog for 3 minutes
  • Power walk for 1 minute
  • Sprint for 1 minute
  • Jog for 3 minutes

These last 15 minutes will be even more smooth than the previous 15 minutes given it’s pattern.

With these last 5 minutes of fartlek intervals you’ll do the same as before, except instead of breaking them up into 1-3 minute intervals, they’ll be only 3 intervals of 5 minutes:

  • Jog for 5 minutes
  • Hard jog for 5 minutes (about 60-80% VO2 Max)
  • Walk for 5 minutes (cool down)

It’s very important to end this intense 45 minute fartlek run by lightly walking to allow your body to properly cool down and to help prevent any blood from pooling in your legs. As always, feel free to customize this workout to your liking. Good luck and have fun!

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