Fast Trail Fartlek

Workout - Fast Trail Fartlek

• 12min @ 6'30''/km
• 50m @ 3'00''/km
• 50m @ 3'00''/km
• 50m @ 3'00''/km
• 50m @ 3'00''/km
• 12 lots of:
  • 15s @ 4'00''/km
  • 1min rest
• 10min @ 6'30''/km

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Intro

Here’s a breakdown of Fastest FARTLEK Workout I Have Ever Done! from The FOD Runner so you can run it. Watch the full video for context.

Key points

• Purpose: fitness maintenance and enjoyment before a 10K. Hold current fitness, not build something new.
• Fartlek structure: 15 sec hard alternated with 1 min easy, repeated over undulating trail terrain.
• Effort: a faster take on the typical trail fartlek. Splits averaged 5:20 to 5:40 min/km (vs previous sessions at 5:00 to 5:30 min/km).
• The terrain sets the pace. Run hard on climbs or uneven sections, recover on flats. No track or treadmill needed.

Workout example

Warm-up: 10 to 15 min easy jog plus drills/strides

Fartlek (15 sec hard / 1 min easy), repeat for around 15 to 20 minutes
  - 8 to 15 repeats depending on how you feel
  - Keep the hard effort truly hard
  - Use hills for the 15-second bursts, flats for the 1-minute recovery

Cool-down: 5 to 10 min easy jog plus stretch

Adjust the repeat count or interval duration to your pacing. The Pacing app helps you dial in your numbers.

Closing note

Try this fartlek on nearby trails. Tailor the intervals in the Pacing app to your fitness.

References

• Fastest FARTLEK Workout I Have Ever Done! - YouTube (YouTube Video)