6 Fartlek Workouts for 3 Training Phases

Sharpening Fartlek

As with any well-designed training program, fartlek can be implemented in many different ways—from the controlled strength of long-run surging to the most specific anaerobic development sessions. The latter, while needed little, are still important parts of your training and can developed with sessions such as:

  • 6 x 45-second fartlek pick-ups with full recovery (2:00 to 3:00 between each)
  • 15 to 20 x 20 to30 second pick-ups with full recovery.

Fartlek is an excellent way to transition your fitness from each cycle to the next—from base training to race specificity. When executed properly, these fartlek workouts can take you to new heights.

More: 3 Fartlek Workouts to Increase Pace

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About the Author

Pete Rea

ZAP Fitness is a Reebok sponsored nonprofit facility that supports post-collegiate distance runners in Blowing Rock, North Carolina. ZAP puts on adult running camps during the summer, and is available for retreats all year. The facility has a state-of-the-art weight room, a bio-lab for physiological testing and a 24-bed lodge. Coaches at the facility include two-time Olympic trials qualifier Zika Rea, Ryan Warrenburg and head coach Pete Rea. Visit zapfitness.com, check out ZAP's Facebook page for more info, or call 828-295-6198.

ZAP Fitness is a Reebok sponsored nonprofit facility that supports post-collegiate distance runners in Blowing Rock, North Carolina. ZAP puts on adult running camps during the summer, and is available for retreats all year. The facility has a state-of-the-art weight room, a bio-lab for physiological testing and a 24-bed lodge. Coaches at the facility include two-time Olympic trials qualifier Zika Rea, Ryan Warrenburg and head coach Pete Rea. Visit zapfitness.com, check out ZAP's Facebook page for more info, or call 828-295-6198.

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