Try fartlek training to get sneaky fit

If you are wanting to improve your times over 5K and 10K, introducing speedwork into your training program is the easiest way to get faster. But which type of speed workout is most efficient? This unique speed workout called fartlek (the Swedish word for “speed play”) is designed to get you comfortable with a variety of paces, and is one of the easiest ways to incorporate speedwork into your mileage. Instead of doing set intervals on a track, fartleks are unstructured and can be done on any terrain.

Fartlek running is a great low-key way to get sneaky fit because of its lack of structure in comparison to an interval or track workout. Fartlek running consists of random bursts of up-tempo running lasting anywhere from 15 to 60 seconds or so.

The purpose of this style of training is continuous running, so don’t stop in the middle. If you need to stop, you might be pushing too hard; try slowing down a bit.

To begin the workout, start with 10 minutes of easy jogging, then choose an object about 200m away, and run toward it at a fast but controlled pace. (If you run with a GPS watch, you can substitute a time goal for a visual landmark). Once you reach your target, slow down to a comfortable pace, or jog until your breathing returns to normal and you are ready to make another hard effort. Aim for six to 10 efforts, then cool down with 10 minutes of easy jogging.

Here are some other fartlek workouts to try:

• 5K run with 5 x 30 seconds hard effort in the middle
• 8K run with 10 x 45 seconds hard effort in the middle
• 10K run with 12 x 1-minute hard effort in the middle

Once you feel comfortable with fartlek workouts, you’ll notice an improvement in your speed and endurance, which will help prepare your mind and body for faster efforts come race day.