Fastest FARTLEK Workout I Have Ever Done! - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of Fastest FARTLEK Workout I Have Ever Done! from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Purpose: Maintain fitness and have fun before a 10K race; no progression focus, just keep the fitness level where it is.
Fartlek structure: 15 seconds hard, 1 minute easy, repeated many times on undulating trails.
Effort: Faster than any previous trail fartlek; average pace around 5:20‑5:40 min/km (previous workouts were 5:00‑5:30 min/km).
Practical tip: Use natural terrain (hills, flats) as the “on” and “off” zones—no need for a track or treadmill.

Workout Example

Warm‑up: 10‑15 min easy jog + drills/strides

Fartlek (15 seconds hard / 1 min easy) – repeat for ~15‑20 minutes
  • Aim for 8‑15 repeats depending on how you feel
  • Keep the hard effort truly hard (you should feel “out of breath”)
  • Use hills for the hard 15‑second bursts, flat sections for the 1‑minute recovery

Cool‑down: 5‑10 min easy jog + stretch

Feel free to adjust the number of repeats or the length of the hard interval to match your current paces using the Pacing app.

Closing Note

Give this fast, fun fartlek a try on your local trails today—customise the intervals to fit your own paces in the Pacing app, and enjoy the boost in fitness! 🎉