Fartlek Freedom

After Monday’s pacing run, I was really looking forward to some farlek fun this evening. According to my self-styled training plan, Wednesday is speed work and my favourite type of speed work is, you guessed it, fartlek training.

The aim of this evening’s session was to spend 30 minutes playing and having fun with running at whatever pace I felt like and, hopefully, getting some good sprints in.

I headed to the seafront after work and decided to start off fairly slowly with some short bursts of speed before dropping back down to a comfortable pace again.

Then, when my Garmin beeped at the end of the first kilometre, I picked my feet up and sprinted to the next lamp post before dropping down again and then, eventually, slowing to a walk.

Usually, I would feel bad about walking, but since farlek training is supposed to be about running by ‘feel’ and I ‘felt’ like walking, I decided to go with it.

The rest of the run followed a similar pattern but with shorter breaks between sprints and, consequently, more frequent walk breaks.

2014-07-09_Chart

I basically decided that every time I passed a lamp post, I would alter my pace by stepping up or down a gear between walk, run and sprint. This worked out quite well and, even though in the end I was doing less sprinting than in the middle section, I still came out of it with an average pace of 6:28, which is pretty good considering how much I walked.

2014-07-09_Splits

So, on the whole, a pretty successful session. I achieved what I set out to do and had a lot of fun in the process.

What’s your favourite type of training run? Are you a speed bunny, an endurance monster, or do you like to mix it up with a bit of both? Please share your thoughts in the comments.

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6 responses to “Fartlek Freedom”

  1. unsportywomencanrun says :

    Good job, sounds like a tough run on a warm day. I don’t mind the old fartlek run but hill repeats are my favourite speed/endurance type sessions.

    • theblogrunner says :

      Thanks. It wasn’t too bad and it was fun not having the pressure of a specific pace or distance. I haven’t really got into hill repeats yet, but am looking forward to giving them a go in a few weeks time. 🙂

  2. fisefton says :

    Great job! I run a lot of timed intervals with my son, if I let him choose the intervals as in fartlek I don’t think we’d actually do much running. One day he’ll run the parkrun on his own, at his own pace/intervals, and will probably beat me but until then I control the watch and the intervals.

  3. osarah26 says :

    I like timed intervals – I’m way less disciplined with fartleks, always allowing myself more walking or slower running than I really should.

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