What Is Fartlek Training?

-Why do some runners still shy away from the run/walk method, in your opinion?

The run/walk method (Fartlek Training) was popularized by running coach Jeff Galloway. Some runners shy away from the run-walk method as it is often associated with “beginners” rather than “elite athletes”. The stigma associated with being a “beginner” discourages some runners from using this method.

-Are there benefits to doing run/walk intervals? What about for beginners versus experienced runners?

When done correctly, the run-walk method can help improve running fitness, aerobic capacity, and overall recovery leading to decreased chances of injury. In beginners, the run/walk method can help build the endurance for longer runs without stopping. In experienced runners, the run/walk method can be smart way train consistently while enhancing recovery and helping to  prevent injury.

-Can the run/walk method improve your running speed? Why or why not?

Yes. By gradually increasing your fast interval speeds, you can increase your anaerobic threshold which would in turn lead to faster overall speeds. That is, your body will be able to counteract the effects of lactic acid buildup allowing you to run faster for longer periods of time.

-For those interested in the run/walk method, what are some good ratios to keep in mind? (i.e., run for 2 minutes, walk for 30)

10-minute warm-up at an easy pace

1 minute on (fast pace), 2 minutes off (easy pace)

Repeat the Fartlek as needed

10-minute cool down at an easy pace

Are you ready to #finishitwithfinishfit®  ?