Easy Fartlek: Speed Play That’s Nothing to Sniff At!

Easy Fartlek: A Fun and Flexible Way to Boost Your Running

If you’ve ever wanted to shake up your running routine, fartlek might just become your new favorite word (and workout). Let’s start by clearing up what it means—because yes, it does sound a bit funny. Fartlek is Swedish for "speed play," and no, it has nothing to do with who’s had one too many gels before a race. It’s a training style where you mix faster running with easy recovery, letting your instincts and the terrain guide the way. Think of it as a game—your pace, your rules, and no need for a stopwatch.

At Parkrun Plus, we’re big fans of fartlek runs, especially the easy fartlek style. Why? Because it’s fun, flexible, and ridiculously effective at improving both endurance and speed. Plus, it’s perfect for runners of all levels—whether you’re just starting out or you’re the type who casually uses the phrase “ultra-marathon” in conversation.

The Benefits of Easy Fartlek Training

Recent research has highlighted why fartlek is such a powerful training tool. Mixing up your pace can significantly enhance your running economy and aerobic capacity—fancy talk for saying it helps you run farther and faster without keeling over. By teaching your body to handle speed transitions, fartlek sets you up for better stamina during races (or that next impromptu dash for a bus).

But fartlek isn’t just great for your body—it’s a workout for your mind, too. Without the pressure of rigid intervals, you can run by feel, push a little when you’re in the mood, and ease off when you’re not. It’s like the choose-your-own-adventure book of training. And let’s be real: isn’t running meant to be fun?

How to Do an Easy Fartlek Run

One of the best things about fartlek is its simplicity. Here’s how to try it out:

1. Start with an easy warm-up jog.

2. Pick a landmark—a lamppost, tree, or maybe that suspiciously friendly squirrel—and run faster until you reach it.

3. Slow back down to a comfortable pace and recover.

4. Repeat as you feel like it, changing up the distances and speeds.

The beauty of fartlek is that there are no rules. You’re free to play around with the pace, the landmarks, and even how long you keep going. Running with friends? Make it a game and let everyone take turns picking the next landmark. Just be warned: if your mate’s competitive, they might choose the far-off hill at the end of the street.

Why We Love Fartlek at Parkrun Plus

At Parkrun Plus, we believe running is as much about joy and exploration as it is about hitting goals. Easy fartlek fits perfectly with that ethos, giving you the freedom to adapt your runs while keeping things fresh and fun. It’s also a fantastic way to explore new routes—whether you’re chasing a lamppost in your neighborhood or sprinting toward that scenic bench in the countryside.

And if you’re lucky, you might even catch someone else doing a fartlek run. It’s easy to spot: they’re the ones speeding up randomly, then jogging like they’re trying to look casual.

Let’s Talk Fartlek!

Want to learn more? Join us at one of our monthly Parkrun Plus events, and we’ll happily chat about fartlek running (or even sneak it into the route). Whether you’re looking for tips to get started or ways to liven up your training, we’re always up for a good running conversation—and a laugh.

Remember, running is about more than just numbers and splits. It’s about finding what works for you and enjoying the process. With fartlek, you get the best of both worlds: effective training and playful freedom. So, why not give it a try? We’ll see you at the next run—just don’t blame us if your new favorite word becomes fartlek.