Fartlek Run
Quick Information
Category
Conditioning
Difficulty
Beginner
Equipment
Running Shoes
Primary muscle group
Quadriceps, Hamstrings, Gastrocnemius
Secondary muscle groups
Gluteus Maximus, Hip Flexors
Movement pattern
Variable-Pace Locomotion
Training goal
Tempo, Conditioning
Sport
General Athletic Development, Soccer, Football, Rugby, Basketball
Overview
How to Perform
- Run 10 minutes easy to warm up.
- Surge to a strong pace for 30 seconds to 3 minutes — pick a landmark and run to it.
- Float easy until breathing settles.
- Repeat surges by feel for 15–30 minutes, then cool down.
Coaching Cues
- Play, not punishment — vary the surge lengths.
- Finish feeling you had one more surge in you.
- Great bridge between easy running and formal intervals.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
15–30 minutes of mixed surges inside a 30–45 minute run, 1–2 times per week.
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