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Simply speed, fartlek is always good in conversation

The term “fartlek” translates from the Swedish as “speed play.” Fartlek also translates to one of the most benign of all speed workouts because it involves painlessly mixing relatively mild speed in with your daily workouts.

Most runners do not regularly, consciously engage in fartlek running because most runners, especially older runners, do not have the luxury of having coaches to lead them through specific workout regimens. But most of us have probably been doing fartlek workouts without realizing it. You’re out on a five-mile course you use maybe once a week. After two miles, you’ve begun to warm up and you hit a section of the course which is one of those psychologically uplifting stretches. You know those sections, where the spirit lifts a bit and the running becomes smoother, as opposed to the two-mile section in the regular six-mile course that runs past the landfill where the road is narrow and the hormonal-ravaged teenagers attempt to run anything on two or four feet off the road.

You go into this particularly positive mile stretch and you find yourself running how you feel, which in this case means picking up the pace, going to the arms a bit more strongly, paying attention to form. At the end of this golden mile, your run reverts to its normalcy: your speed moderates, your style goes back to what passes for normal, your run resumes its familiarity.
Fartlek is simply throwing in surges of speed in the middle of your regular run.

For that mile segment, you were playing with speed; you were engaged in Fartlek is simply throwing in surges of speed in the middle of your regular run. It can be between telephone poles, it can be from one intersection to the next, it can be between mile posts along a highway, it can be that stretch that goes past the haphazardly chained junkyard dog.

For the sake of injury prevention, you wouldn’t want to turn every one of your runs into a fartlek workout. But once or twice a week a bit of fartlek can bring your leg speed along very nicely, which in turn translates into generally better, faster runs even on your slow workouts.

Fartlek is also fun when done in a small group. Run with your friends, pick out a distant object (a fire hydrant, a particularly ugly car) and pick up your pace as you run toward it.

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For the older runner who wants to build a little speed as humanely as possible, fartlek is the answer. And don’t be bashful about taking advantage of your sudden knowledge of a foreign word. Work it into your daily conversation and see what kind of response it receives.