fartlek run

Fartlek Run Workouts for a Slimmer You




Are you having a hard time shedding off those extra few pounds? Or are you even more along the lines of wanting to lose up to 10, 20, or even 30+lbs? Are you bored with your day to day elliptical sessions after work? Well, if you’re looking for something new and interesting to help you spark up some real results, then a well designed fartlek run workout may be just what you’ve been looking for!

See, fartlek training is a type of cardio technique that is based on tempo variations.

You could start your fartlek run off with a brisk walk for 30 seconds, then do 30 seconds of jogging, then 20 seconds of a hard run, and finally 10 seconds of an all out sprint. After this you would then repeat. This is just one example of a virtually infinite amount of fartlek run variations that exist out there.

fartlek run

Fartlek run

To get a better idea, check out these 5 awesome fartlek run workouts!

Fartlek run workout #1

  • 1 minute – brisk walk
  • 1 minute – light jog
  • 1 minute – all out sprint
  • 1 minute – brisk walk
  • 30 seconds –  heavy run
  • 15 seconds – all out sprint
  • Repeat 4-6 times

Fartlek run workout #2

  • Dynamic warm up
  • 1 minute – light jog
  • 45 seconds – all out sprint
  • 2 minutes – brisk walk
  • 30 seconds all out sprint
  • Repeat 4-6 times (excluding warm up)

Fartlek run workout #3

  • 2 minutes – brisk walk
  • 2 minutes – light jog
  • 2 minutes – heavy run
  • 2 minutes – light jog
  • 2 minutes – heavy run
  • 1 minute – all out sprint
  • Repeat 2-4 times
fartlek run

Fartlek run




Fartlek run workout #4

  • 30 seconds of stretching
  • 2 minute – brisk walk
  • 2 minute – light jog
  • 1 minute – heavy run
  • 1 minute – brisk walk
  • 1 minute – heavy run
  • 1 minute – light jog
  • 30 seconds – all out sprint
  • 2 minute – light jog
  • 2 minute brisk walk
  • Repeat 2-4 times (excluding stretching)

Fartlek run workout #5

  • 1 minute – light jog
  • 1 minute – all out sprint
  • 1 minute – brisk walk
  • 1 minute – heavy run
  • Repeat 5-8 times

As you can see…

There are tons of ways to perform a fartlek run and customize it to your liking! It’s a great method to use due to its versatility and effectiveness. This type of training seems much more “active” and interesting than idly pedaling on a stationary bike while watching a t.v. show. Nevertheless, if that’s all you have available to you then you just have to work with what you have.

Remember, something is always better than nothing!

In no way whatsoever should you feel inadequate or discouraged to perform a fartlek run if you feel as though that you aren’t able to do the example workouts I just provided you. You don’t need to be able to sprint for a fartlek run workout to be successful. In fact, you don’t even have to jog…

That’s right. Your exercise experience and fitness level will always be different to that of your peers in some way. If you are not conditioned enough to run, simply stick with switching from a slow to a fast paced walk. Even this will significantly help you to improve your health. Though it may not seem like much, even just a couple minutes or so can significantly help you and improve your fitness levels. What you must always keep in mind is that as time passes you will soon increase your body’s VO2 Max (maximal oxygen uptake) and endurance. Thus, allowing you to exercise harder and for longer periods of time.

fartlek run

Fartlek run




Also, to help you lose weight and track your heart rate during your fartlek run, look into getting a Fitbit or other heart rate monitoring watch.

It’s no secret that the Fitbit has surged as one of the most popular gadgets since the release of the iPod way back when. And its popularity doesn’t come without justification.  It’s an incredibly effective tool to use to help you monitor your heart rate, calories burned, and much more. So, having an awesome heart monitor watch like the Fitbit Flex Wireless or the Garmin fenix 5S Sapphire GPS watch will allow you to have a better chance at achieving your goals.

Of course, remember to always stay hydrated!

Heat exhaustion is nothing to play around with and should be taken seriously. Depending on where you live and the humidity, you may not even actually “feel” thirsty, but this doesn’t mean that your body isn’t still craving water. Make sure that you have enough water always! Whether this means carrying a water bottle with you as you do your fartlek run, or make sure that you have “check-points” where you can stop to get some water to help quickly replenish your body.

In conclusion, fartlek run workouts are incredible for helping you to burn calories, to get in shape, to stay motivated, and to see results! Its use of tempo manipulation renders it unique in its execution, as well as a smart way to exercise due to the fact that one can only run for so long at a fast pace before burning themselves out. So, with this being said, a fartlek run is fantastic for breaking the mold by introducing a copious amount of tempos all in one cardio session!

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