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

Breaking down Fastest FARTLEK Workout I Have Ever Done! from The FOD Runner, this article will help you put the workout into practice straight away. The full video offers additional context and guidance—definitely worth watching alongside this guide.

Key Points

• Purpose: Fitness maintenance and enjoyment ahead of a 10K; the goal here is holding your current fitness level steady, not building toward something new.
• Fartlek structure: Hard efforts lasting 15 seconds alternated with 1 minute of easy pace, done repeatedly over undulating trail terrain.
• Effort: A faster take on the typical trail fartlek; splits averaged 5:20‑5:40 min/km (contrasting with previous sessions running 5:00‑5:30 min/km).
• Practical tip: The natural landscape does the work for you—run hard on the climbs or uneven sections, recover on the flatter stretches. No track or treadmill required.

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

Adjust the repeat count or interval duration to suit your pacing—the Pacing app makes dialing in your own numbers straightforward.

Closing Note

Test this speedy, playful fartlek on nearby trails when you’re ready. Tailor the intervals using the Pacing app, match them to your fitness level, and feel the improvement roll in! 🎉

References

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