Matt Fitzgerald explains how to run fartleks well: keep them flexible and playful, not rigid. Recovery between fast surges should stay easy but honest. Save the hardest efforts for the track. Fartleks work best when they feel fun.
3 tips to help you get the most out of fartlek runs. 1. Don't feel compelled to stick to the exact structure of the workout. The original fartlek runs were spontaneous and playful. For example, instead of running fast for 1 minute, try just running fast until you reach the stop sign ahead. Let the kid in you come out. 2. Keep your pace honest between fartlek surges. Fartleks are not interval workouts where you intentionally bring your pace way down between intervals. Just try to slide right back into your normal easy run pace between Fartlek surges. 3. Don't get carried away. Fartlek runs are intended to administer smaller doses of high-intensity running. They should be more fun than fatiguing. Save your suffering for the track.
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