Example Fartlek Program
This is an 8 week strength training progression which could be used by an intermediate or advanced marathoner during the sharpening phase of his training. These workouts are not recommended for beginning marathoners.
The goal of this program is to increase anerobic threshold and maximal oxygen uptake (VO2 max).
Workouts are to be done one per week on a hard workout day for 8 consecutive weeks. Each workout should consist of an easy warmup run followed by the fartlek and then by an easy cooldown run.
Fartlek is an unstructured workout, but the following guidelines should be used.
- If possible run on a golf course, trail or other undulating terrain.
- Keep the total length of the fartlek phase of the workout to less than 10% of your weekly mileage.
- Run random distances between 50 yards and 1 mile at hard (90%) effort, with easy (75-80%) running in between until you feel that you have recovered.
- Work the terrain. Charge some uphills. Stride some downhills. Try to use all your muscles.
- Fartlek should be like "play".
| Week 1 | 4 miles easy 3 miles fartlek 4 miles easy |
|---|---|
| Week 2 | 2 miles easy 4 miles fartlek 2 miles easy |
| Week 3 | 2 miles easy 5 miles fartlek 2 miles easy |
| Week 4 | 2 miles easy 5-6 miles fartlek 2 miles easy |
| Week 5-8 | 2 miles easy 6-7 miles fartlek (increase the intensity each week as you develop more strength) 2 miles easy |
Credits
Run The Planet thanks Patti & Warren Finke and Team Oregon for the permission to reprint the complete online version of the first edition of the book Marathoning Start to Finish (Hypertext Version 1.02) by Patti & Warren Finke. © 1986, 1996 wY'east Consulting, All Rights reserved.
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