Instruction Important points RPE Adaptation Skill Biggest Mistakes

Fartlek: Speed Play

  1. Warm-up 10 - 15 minutes
  2. Run the whole gamut of paces over an undulating area such as a park or a golf course. Mix in some fast stride-outs, sustained runs for a minute or 2, short hill sprints, downhill strides, etc, making sure that you have easy recovery jogs in between.
  3. Cool-down 10 - 15 minutes

Since you make it up as you go there is no pressure to perform and you can make it as hard or as easy as you like.

The suggested pace given on the program is the average pace. You should speed up and slow down according to how you feel, not by any set pace; but because of the recovery runs, overall pace should come out slightly slower than normal aerobic run.

Great way to stretch out during base training.


  • Aerobic
  • Leg Speed
  • Fun
  • Feeling-based training
  • Changing paces
  • Trying to quantify the run and making this speed "work" rather than speed "play".
  • Repeatedly sustaining your fast portions too long and entering into an anaerobic state that you cannot quickly recover from.