Fartlek Running Sessions

Fartlek means “speed play”: a flexible style of training that alternates faster efforts with easier running or recovery. These sessions use timed and distance-based changes of pace.

Browse 13 sessions

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3-5-1 Threshold LadderTime-based intervals.10 miles 1-4-1 Pyramid FartlekMixed time-based reps.9 miles 2-3-4-2-3 FartlekTempo surging.10 miles 12x90s FartlekShort sharp reps.8 miles 1-3-1 Pyramid & Tempo MilesTotal fitness test.11 miles 3-2-1 Mixed FartlekVaried paces.10 miles 1 Mile & 10x60s FartlekAerobic into speed.9 miles 1-5-1 Tempo PyramidVolume ladder.10 miles 3 Sets of 1-2-3 FartlekManageable chunks.8 miles 5x5 Minute Tempo FartlekSpecific strength.10 miles 10x2 Minute FartlekRhythm building.8 miles Rolling 800sContinuous gear changes.6 miles Rolling 400sShort gear changes.5 miles

Choose a pace that suits you

Session paces are personalized using your recent 5K time. Estimate yours with the 5K pace calculator, and build your training gradually.