What is Fartlek? What are Fartlek Training Sessions?

Today I would like to share with you: the meaning of Fartlek , its origin and one of the best running session using this kind of training the 'Mona Fartlek'.

The term Fartlek means "speed play" in Swedish is a training method that blends continuous training and interval training was developed by Swedish coach Gösta Holmér in 1937 with the plan of use a faster than race pace and concentrate on both speed and endurance. (Wikipedia)

Fartlek Training Sessions are incredible for develop speed and allows you to do certain distance at a faster pace with a short recovery before getting above race pace again.

One of the best workout is the Mona Fartlek named after the Australian long distance runner Steve Moneghetti. The session goes like this:

  1. Warm up for 10 minutes (like jogging)
  2. 2 x 90 seconds (Run for for 90 seconds as fast as you can then slow down your pace for 90 seconds and repeat one more time)
  3. 4 x 60 seconds (Run for for 60 seconds as fast as you can then slow down your pace for 60 seconds and repeat three more times to complete the four repetitions)
  4. 4 x 30 seconds (Run for for 30 seconds as fast as you can then slow down your pace for 30 seconds and repeat three more times to complete the four repetitions)
  5. 4 x 15 seconds (Run for for 15 seconds as fast as you can then slow down your pace for 15 seconds and repeat three more times to complete the four repetitions)
  6. With equal recovery
Cool down 10 minutes jogging or walking.

fartlek training session nissan triathlon 2013

The Fartlek is only 20 minutes but at the end you are going to be exhausted. Try it out and enjoy the running!

Oscar.


Oscar Mendez

Triathlon Officer, Triathlete wannabe and starting to do Trail Running lately