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.race.