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".
Fartlek Progression
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 *
- 2 miles easy
* Increase the intensity each week as you develop more strength.