Running News Daily

Try this 1:1:1 fartlek session to ignite your 5K pace

These rapid-fire intervals will help you hit that elusive 5K goal.

Whether you’re hoping to capture a parkrun course record or simply want to inject a little more speed into your stride, this snappy fartlek workout will give you the boost you need. Slide it into your training schedule when you want to challenge your legs without logging a ton of mileage.

Fartlek is Swedish for “speed play,” and involves injecting your workout with varied paces that can range from a sprint to a very easy jog. Some fartleks sessions are unstructured (the intervals are random); this one is structured. Fartlek workouts can give you practice pushing through fatigue to change gears and pick up the pace–perfect for simulating race day.

1:1:1 fartlek workout

Warm up with 10 to 20 minutes of easy running, gradually increasing the pace during the last kilometre.

Run three to six rounds of these three one-minute intervals, with one minute of easy running for recovery after each three-minute cycle: one minute at 10K pace, one minute at 5K pace, one minute at mile pace (if you’re not familiar with your one-mile pace, try running slightly faster than your 5K pace, but with an effort you can maintain for the entire distance).

Cool down with 10 minutes of easy running.

Modifications for distance or ability

Tweak this one to suit any race goals or level of experience. For beginners, cycle through only one or two rounds, add an extra minute (or three!) in between, or slow down the pace of all three intervals.

To adjust for a longer goal race, shift paces or effort to reflect the longer distance. For example, to gear your workout toward a half-marathon goal, try running the first minute at marathon pace, the second at half-marathon pace and the third at 10K pace.

Remember to follow a speedwork session like this one with a rest day or a day of very easy recovery running.