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Fartlek
Rating
Fartlek (Swedish for "speed play") is a free-form workout with an arbitrary alternation of fast and slow segments, without fixed distances or precise rest periods.
In detail
Unlike structured intervals on a track, fartlek is run by feel on any terrain: speed up to the next lamppost, then recover to the next tree. It's a less precise but more lively and psychologically easier way to add intensity to a training week — especially good for trail runners, where the terrain already constantly changes effort.
How to use it
A good format for introducing beginners to speed work without the stress of a stopwatch — just add 4-6 relaxed accelerations of 1-3 minutes to a regular run.