What Is a Fartlek Workout? | New Running Workouts - Matthew Choi

Intro

This is a quick summary of What Is a Fartlek Workout? | New Running Workouts from Matthew Choi. 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

• Fartlek means “speed play”: alternate fast efforts with easy jogs to boost both speed and aerobic endurance.
• In marathon training, Matthew follows an 80/20 rule – 80 % easy miles, 20 % dedicated speed work.
• The workout is designed to raise and lower heart rate repeatedly, teaching you to handle pace changes during a race.
• Focus on effort, not the clock; keep the fast intervals hard but sustainable, then recover fully.

Workout Example

1. Warm‑up: 2 mi easy run + a few 100‑m open striders.
2. Main set: 10 × (2 min fast + 2 min easy jog)
   • Fast pace: roughly 6:10–6:40 min/mi (adjust to your target marathon pace).
   • Easy jog: light recovery pace.
   • Total main set time ≈ 40 min.
3. Cool‑down: 2 mi easy jog.

Closing Note

Give this fartlek a try on your next speed day and tweak the paces to match your own training zones in the Pacing app. You’ll feel more confident tackling race‑day surges. Happy running!

References

• What Is a Fartlek Workout? | New Running Workouts - YouTube (YouTube Video)

Workout - Race Surge Fartlek

• 0.0mi @ 9'00''/mi
• 4 lots of:
  • 100m @ 5'00''/mi
• 10 lots of:
  • 2min @ 6'25''/mi
  • 2min @ 10'00''/mi
• 0.0mi @ 9'00''/mi

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