If you’re entirely new to running, don’t start with Fartlek. Begin with a couch to 5K plan and then, once you have an aerobic base from running regularly, start to mix up your training.
Fartlek can be incorporated into a running training plan as a high-intensity session every two to three weeks, assuming there are hill sprints and interval sessions in the program as well.
“For recreational runners, I’d look to get a Fartlek, an interval or a tempo type session into a plan at least once a week once they have built a base, and are comfortable and confident with doing the session,” says Moses. “But you shouldn’t be trying to do all these types of sessions in seven days.”
It’s also important not to make the session too long or too intense. If you are used to running continuously for 40 minutes then a Fartlek session should be no longer than this, including a 10-minute warm-up and 10-minute warm-down.
“Look at the volume you’ve been doing and then try to piece together a Fartlek that has a similar amount of volume, aiming to progress that over time,” says Moses.
But the most important thing, he says, is to have fun with it. “That’s the beauty of it. It’s a really good way to mix up your training as, let’s be honest, sometimes continuous running is quite boring. And people running on a treadmill also benefit from doing Fartleks because it makes the time go quicker.”