Many runners often feel like their performance has plateaued. Their speed remains the same, and their stamina never improves. However, one of the most effective ways to break out of this slump is to try the Speed Play method, better known as Fartlek Training .
This technique combines fast and slow running in one session, allowing the body to adapt to the changing tempo. As a result, speed increases, endurance improves, and mental preparedness improves for varying intensity during races or long training sessions.
By consistently implementing Fartlek Training, runners can break through previously unthinkable limits, while simultaneously making running sessions more exciting and less monotonous. So, if you're feeling like your performance is plateauing, perhaps it's time to add speed play to your training routine.
What is Speed Play?
Speed play, or Fartlek in Swedish, is a running training method that combines varying speeds and intensities within a single session. Runners alternate between sprinting, jogging, and walking, depending on the terrain and how their bodies feel at the time.
The goal isn't just to increase speed, but also to train stamina and endurance for more consistent running performance over long distances. What distinguishes speed play from interval training is its flexibility.
While interval training is typically strictly regulated by a specific duration or distance (e.g., 1 minute sprint, 2 minutes jogging), speed play is more flexible, allowing the runner to determine when to speed up or slow down.
This flexibility makes this method more fun, easy to adapt, and effective for training the body without the pressure of a rigid structure. It's perfect for beginners and experienced runners looking to add variety to their training.
Also Read: Short Distance Running Technique Guide for Maximum Results
Purpose and Benefits of Speed Play
1. Increase Body Endurance & Stamina
Speed Play, often called Fartlek training , is a training method that combines high-intensity sprinting with light jogging. Its primary goal is to improve endurance and stamina through varying intensity levels that challenge the cardiovascular system.
By alternating fast and slow running patterns, the body is trained to adapt to changes in rhythm, making the heart and lungs more efficient. Other benefits of Speed Play include helping to increase speed and muscle strength , as well as burning more calories than running at a steady pace.
Furthermore, varying the intensity makes the workout feel more dynamic and less monotonous. This makes it suitable for those who easily get bored with a regular running pattern. By regularly implementing this method, you can experience longer-lasting stamina and a fitter overall body.
2. Increase Running Speed Naturally
In a speed play training session, you'll alternate between fast and slow runs. This pattern allows your muscles, heart, and lungs to adapt to the change in intensity.
This increases endurance and trains speed more naturally than monotonous running at a constant tempo. The most obvious benefit of speed play is that it naturally increases running speed.
Because the body is forced to adapt to varying tempos, acceleration and speed control improve. This is extremely beneficial for both beginner runners looking to build stamina and athletes looking to improve their sprint performance.
Also Read: MAF Training: Slow Running Method that Makes You Fast
3. Mental Training
Unlike structured interval training, speed play emphasizes flexibility, where runners learn to read their own body and determine when to speed up or slow down.
The main goal is not just to increase stamina, but also to develop the habit of listening to your body's signals so that your performance remains consistent even when the terrain and running conditions change.
The biggest benefit of speed play is mental training and focus. By getting used to setting your own pace, runners learn discipline and are able to maintain concentration for longer periods.
Additionally, this training can improve aerobic endurance, strengthen muscles, and enhance movement efficiency. As a result, runners are better prepared for the often unpredictable conditions of a real race.
4. Burn More Calories
Speed Play is a running training method that involves deliberately varying intensity, sometimes fast and sometimes slow. The main goal is to train the body to adapt to changes in tempo while simultaneously improving heart and lung capacity .
This exercise also trains the mind because it forces the body out of its comfort zone. This improves physical endurance and focus while running. Another equally important benefit is that it burns more calories.
By varying the intensity, the body's metabolism increases and fat burning occurs more effectively than running at a constant pace. As a result, the body becomes more efficient at using energy, stamina increases, and fat loss progress is seen more quickly.
Example Speed Play Training Program
Training Program for Beginners
For beginners, here's a simple example of a Speed Play training program you can put into practice right away. Start with a 5-minute light jog as a warm-up to gradually increase your heart rate and prevent injury.
After that, move on to the main session, which is 20 minutes of running at varying tempos. For example, sprint for 1 minute followed by 2 minutes of slow running. Repeat this pattern about 6-7 times to get your body used to the change in intensity.
Once finished, don't forget to cool down for 5 minutes with a light jog or a leisurely walk. This is essential for lowering your heart rate and aiding muscle recovery.
This program not only improves stamina and speed, but also trains the body to be more efficient at handling changes in pace. With consistency, Speed Play can be a fun way to burn calories while improving running performance.
Also Read: Running Program for Beginners: A Practical 30-Day Plan
Training Program for Intermediate Level
For those of you who are at an intermediate or advanced level, this speed play (fartlek) program can be an option to increase endurance, speed, and variety in running training.
The pattern is simple but challenging, starting with 10 minutes of light jogging to warm up, then moving on to 30 minutes of fartlek with a pattern of 2 minutes of fast running and 1 minute of recovery alternately.
To increase the challenge, do a maximum of 1-minute sprints every 5 minutes during a fartlek session. End with a 5-minute cool-down to relax your muscles and reduce the risk of injury.
Common Mistakes in Speed Play
Many people make mistakes when attempting speed play (fartlek training), one of which is running too fast at the start. As a result, they run out of energy midway through the session, resulting in a disastrous workout. Another mistake is not warming up enough.
However, speed play involves intense tempo changes. Therefore, the body needs to be prepared to reduce the risk of injury . A simple warm-up, such as light jogging or dynamic stretching, can be very helpful.
Apart from that, another mistake that is often made is not listening to the body's signals. Forcing yourself when you are out of breath or experiencing pain can be dangerous in the long term. Just as bad as doing a fartlek without direction.
Tips for Effective Speed Play
To ensure effective speed play training, start at a light tempo and gradually increase it to avoid shocking your body. This technique trains your ability to control your pace, so don't jump straight into a full sprint.
Use a sports watch or running app to monitor your pace. This is crucial so you know when to increase your pace and when to slow down. This kind of control makes your workouts more measurable and makes progress easier to track.
Ideally, speed play should be done two to three times per week, just enough to vary your regular running. Don't forget to combine it with strength training to strengthen your leg and core muscles, as well as stretching to keep your muscles flexible and less prone to injury.
Want to Increase Your Running Pace? Don't Skip Speed Play Training
If your goal is to run faster and more durable, Speed Play is a must-have in your training routine. This workout combines tempo variations to effectively improve a runner's stamina, speed, and mental toughness.
Speed Play can also be done anywhere, without the need for additional equipment, and is suitable for all levels, from beginners to experienced runners. This method helps the body adapt to changes in tempo, resulting in more consistent running performance.
To see the results, make Speed Play a part of your weekly training routine. It not only increases your pace but also trains your mental focus to stay strong even when your body starts to tire.
So, don't just run at a steady pace if you want real progress. Complete your training needs with the SVRG Running Collection . From running jackets and waist bags to compression pants, everything can make your running experience more comfortable and your performance even better.
