Free Workout Routines
+ Fartleks

Even though fartlek workouts and interval training seem similar, they each help your body in different ways. While intervals help with both speed and endurance by giving you set distances to run, fartleks help by giving you set times. Within these set times it is essential to push your body to run faster. That is the trick with this workout. If you do not push yourself during it, it will not benefit you at all. The faster you run, the stronger and faster your legs will become. Below are some fartlek workouts that you can use. And, like with interval training, do notbe afraid to alter these workouts to better suit your personal needs.

Workout #1: Total run time 9 minutes

Jog 2:00 minute easy > Sprint for 0:15 seconds > Run with large strides for 0:45 seconds

Repeat this pattern 3 times

Workout #2: Total run time 10:30 minutes

Jog 2:10 minutes easy > Sprint for 0:20 seconds > Run with large strides for 1:00 minute

Repeat this pattern 3 times

Workout #3: Total run time 13:20 minutes

Jog 2:05 minutes easy> Sprint/run hard for 30 seconds > Run with large strides for 0:45 seconds

Repeat this pattern 3 times

Workout #4: Total run time 12 minutes

Jog 2:00 minutes easy > Sprint/run hard for 30 seconds > Run with large strides for 0:30 seconds

Repeat this pattern 4 times

Workout #5: Total run time 13:45 minutes

Jog 1:45 minutes easy > Sprint/run hard for 30 seconds > Run with large strides for 0:30 seconds

Repeat this pattern 5 times

Workout #6: Total run time 15 minutes

Jog 1:30 minute easy > Sprint/run hard for 35 seconds > run with large strides for 25 seconds

Repeat this pattern 6 times

Workout #7: Total run time 18:50 minutes

Jog 1:00 minute easy > Sprint/run hard for 30 seconds > run with large strides for 20 seconds

Repeat this pattern 10 times


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