Speedplay or fun running at 5K to 15K race pace improves your ability to race and also makes your other runs more enjoyable.

Why Fartlek Running?
Fartlek (Swedish for speedplay) running recruits more of your fast twitch muscle fibers, bringing more of your total muscle fibers into the running. With this fast running, you'll be conditioning your entire muscle to prepare for racing.

According to former University of Florida coach and author Roy Benson, "Aerobic speedwork improves flexibility, strength and coordination." You need all three to race well at any distance.

Speedplay or fartlek is a controlled OR uncontrolled system to accomplish quality aerobic running and speedwork. It can be a run fast when you feel like it session, or you can have a set plan of say 20 efforts of 200 to 300 meters; another day it could be 6 efforts of roughly half a mile. Probably the way is to use sections of the trail or park with the safest footing, or least traffic, or most mud, or enjoyable slope; then run at easy pace to recover.

Fartlek is a great play-tool for:

Post Long Distance Run Recovery
After the longest run of the week, fartlek brings pep back to your legs...gently. Two days after running long, run 100 to 400 meter striders over varying terrain, at different speeds or paces with the emphasis on 5K and 15K intensity, or 95 and 90 percent of your maximum heartrate. Incorporate small hills, or running in dirt or sand for additional strength.

Quality Aerobic Conditioning
All distance running helps your aerobic conditioning. However, fartlek's
speedplay brings in those reluctant fast twitch muscle fibers. Get the entire muscle into action. Most distance runners have predominantly slow twitch muscle fibers. All runners should put their muscles through a full range of motion at least twice a week to maintain good running form, while getting full use from the fast twitch muscle fibers. Long fartlek sessions at modest pace, combined with long runs will improve the endurance of these fast twitch fibers.

Leg Strength and Masters Anti-aging
As with all speed training, fartlek keeps your legs strong as you go through the masters age groups. Use fartlek to gain or maintain leg strength at all ages. Speedplay stimulates endorphin production inside your body for healing and health. Speedplay is fun running at its best.

Former Miler or 5,000 meter runner?
Keep your legspeed (cadence) with 30-90 second efforts at 5K intensity. Play around with your knee lift and stride length. Push off from the toes and enjoy the speed. Run some longer efforts too, at the nice relaxed tempo of 15K pace (35 seconds per mile slower than 5K pace) for 3-7 minutes. Feel the power in your legs from your new mileage base. However, don't run all-out.

Coming from Marathon Running or new to running?
Rarely ran speedwork in your marathon preparation? Be gentle with your first few fartlek runs. Start with just one mile at speed, and add a quarter of a mile every other week to reach 7 miles by the end of the year. Just kidding. Increase the duration until you reach 10 percent of your mileage at 5K to 15K pace in one session. Then gradually decrease your recovery time between striders but keep the session fun.

Fartlek Pace
Run anything from 15K to 5K race pace. Run between 90 and 95 percent of your maximum heartrate. Simply enjoy the fast running while working on your running form. Fartlek running, or speedplay helps you to maintain or develop good running form. Fartlek Training improves your Flexibility and Running Efficiency...If you Practice these points:
· Let your ankles roll as you glide along.
· Feet should be moving backwards when they land on the ground, ready to propel you forward.
· Land with a slightly bent knee, as if onto eggshells. A soft footfall with flexed knee reduces the pounding.
· Land on the outer edge of the heel or mid-foot, then roll inwards to a neutral position as you move toward push-off.
· Push yourself forward powerfully with the calf muscles: By extending the trail leg to its full length, and pushing off from the end of your toes.
· Run upright; run tall. Bring the hips forward.
· Make your feet hug the buttocks as they swing through on each stride. Whip those feet through.
· Keep your hands loose and relaxed. A clenched fist transfers its tension to the shoulders.

There are more running form tips in all of David Holt's books.

Originally published April 2003