4 Fartlek Treadmill Workouts (Effective Speed Training)

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Fartlek translates as speed play. They will get you running fast for a short amount of time and then have a jog or run at normal pace to recover. I give you 4 fartlek workouts here and all are designed for the treadmill. A treadmill is ideal because of it’s accurate speed, distance and time shown on the console. They’re enjoyable workouts.

All of these routines last for 30 minutes which includes a 5 minute warm up and cool down. So overall you’ll be running harder for 20 minutes. This gives you a good foundation in which the result will be the ability to run faster in your normal runs. Feel free to adjust the speed to your personal choice. They’re very high intensity so use caution when including them.

Fartlek workout #1

This workout will be running at speed for very short bursts. Rather like running outside when you’d run fast to the next mailbox. As always adjust the speed for your own ability. I want you getting into your anaerobic threshold with the maximum runs. There are a lot of instructions but that’s the nature of the workout:

00:00 – 05:00 – easy run warm up
05:00 – 06:00 – normal
06:00 – 07:00 – fast
07:00 – 08:30 – normal
08:30 – 09:15 – maximum
09:15 – 11:15 – normal
11:15 – 12:15 – fast
12:15 – 14:15 – normal
14:15 – 15:00 – maximum
15:00 – 18:00 – normal
18:00 – 20:00 – fast
20:00 – 23:00 – normal
23:00 – 25:00 – fast
25:00 – 30:00 – easy run cool down

Fartlek workout #2

For this workout we’re going to be using the treadmill incline. The running should be done at a normal pace and the speed stays the same throughout. The hard part of the workout will be keeping the same speed as the incline getting higher or lower depending on what part of the run you’re at. This one’s hard but rewarding:

00:00 – 05:00 – 0% incline warm up
05:00 – 06:30 – 3%
06:30 – 08:30 – 1%
08:30 – 09:00 – 5%
09:00 – 11:00 – 3%
11:00 – 14:00 – 1%
14:00 – 15:30 – 3%
15:30 – 16:00 – 5%
16:00 – 19:00 – 1%
19:00 – 21:00 – 3%
21:00 – 23:30 – 5%
23:30 – 25:00 – 3%
25:00 – 30:00 – 0% incline cool down

Fartlek workout #3

This is a combination of the incline and changing of speed. It will require some patience in keeping up with the change of instruction. This workout will really exercise the back of the lower legs (calves). We’ve tried to make it easier to follow by only changing one aspect of the treadmill at a time. This one is complicated and will really give you a good workout:

00:00 – 05:00 – 0% incline, easy run warm up
05:00 – 07:00 – 3%, normal
07:00 – 08:00 – 3%, fast
08:00 – 09:00 – 1%, fast
09:00 – 12:00 – 1%, normal
12:00 – 12:45 – 1%, maximum
12:45 – 13:30 – 3%, maximum
13:30 – 14:30 – 1%, maximum
14:30 – 18:00 – 1%, normal
18:00 – 19:30 – 5%, normal
19:30 – 20:15 – 5%, fast
20:15 – 21:00 – 1%, fast
21:00 – 24:15 – 1%, normal
24:15 – 25:00 – 1%, maximum
25:00 – 30:00 – 0% incline, easy run cool down

Fartlek workout #4

This is a pyramid routine. The speed goes up and down in a recognizable pattern with a real peak in the middle with a long maximum run. This occurs twice in the routine. As with all the workouts it’s designed to push you to run faster. As with the others though you should still be able to breath through the very fast sections and not be exhausted by them. Here’s the 4th and final routine:

00:00 – 05:00 – easy run warm up
05:00 – 08:00 – normal
08:00 – 10:00 – fast
10:00 – 11:00 – maximum
11:00 – 13:00 – fast
13:00 – 19:00 – normal
19:00 – 21:00 – fast
21:00 – 22:00 – maximum
23:00 – 24:00 – fast
24:00 – 25:00 – normal
25:00 – 30:00 – easy run cool down

Benefits of fartlek training on a treadmill

If you’re looking to improve your athletic performance, especially for long distance running, then fartlek training is a must. Variations of this are done for athletes and sports of every kind. Any sporting activity where speed and endurance are needed will benefit from fartlek training. This form of speed training has been done and proven over years by running coaches.

Doing these kind of workouts push your body to the limits. This is how your performance is improved. Your body adapts to the stresses of this training and makes itself stronger and faster. I like the variety and challenge they provide. I would advise only doing them once per week at the most. Be careful whenever you suddenly increase the intensity of your runs to avoid any injuries.

When racing someone who’s done fartlek training will have the ability to accelerate and overtake other runners. Your personal best times will come down. You’ll feel on your normal runs, they’ll feel easier. You could even adjust thew speed of your normal runs now your body is used to the quicker pace. With fartlek speed training you’re getting aerobic and anaerobic exercise.

Conclusion

As with all speed work we recommend you do this once a week as part of your normal running schedule. Over time you will be running the fast runs even faster. Then you will reach a plateaux and this is normal. Don’t neglect the workout then that happens. Your body will have adapted as much as it can, but it’s worth maintaining this adaptation.

Your regular runs should now be easy to do. This is due to your aerobic threshold rising. It’s an enjoyable workout I recommend all runners try. It’s something that’s perfect for the treadmill because you can set your speed so accurately. Remember to change the routines above to suit your fitness level and create some fartlek workouts of your own.

Thinking of buying a treadmill? Here’s my favorite, I always recommend it when asked.