Fartlek Mastery: Variation, Adaptation, Fun

About Course

“Fartlek Mastery: Variation, Adaptation, Fun” is a dynamic training course designed to teach you how to use unstructured speed play—alternating bursts of pace within continuous running—to build speed endurance, mental adaptability, and enjoyment in your workouts. You’ll discover how to craft sessions that keep your body guessing and your mind engaged.

Benefits of the course

The principles of unstructured interval work and why “speed play” boosts aerobic and anaerobic systems
How to design Fartlek sessions using time, distance, landmark, or effort cues
Methods to adapt Fartlek on the fly based on terrain, weather, or how you feel
Strategies for maintaining form and recovery during spontaneous pace changes
Psychological tools to keep Fartlek workouts motivating and enjoyable
Ways to track and progress your Fartlek variations for consistent gains

Course Content

Personal Recovery Check-In

History & Benefits: Why Fartlek originated and how it trains both aerobic and anaerobic systems
Time-Based Fartleks: Structuring runs with varying work/rest durations (e.g., 1 min fast/2 min easy)
Distance-Based Fartleks: Using set distances for surges (e.g., 200 m hard/400 m jog)
Fartlek Session Identification

Trail vs. Road Fartleks: Adjusting pace and effort for technical surfaces
Hill Fartleks: Integrating uphill surges and downhill recoveries safely
Weather Modifications: How wind, heat, and rain alter your play-pace strategy
Group vs. Solo Play: Communicating cues and maintaining variability in groups
Terrain & Condition Adaptation

Breath & Cadence Control: Syncing breathing with sudden pace changes
Active Recovery Techniques: Jog, walk, or skip to clear metabolites between efforts
Surge & Recovery Techniques

Instructor

dsadsa dsadasd

4.89

(9 Ratings)

€62.00

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Update:May 23, 2025
Lectures9
Skill LevelIntermediate
Languageenglish,arabic
Quizzes4
Course Duration: 3h 56m

Your Instructor

dsadsa dsadasd

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9 Reviews
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Requirements

Comfortable running shoes and apparel suited to your environment.
Access to varied terrain (park loop, trail, track or open road) or a GPS watch.
Basic ability to jog/run continuously for 20 minutes as a foundation.
Commit to 1–2 Fartlek sessions per week, replacing or supplementing one traditional interval workout.
Use a simple timer, landmarks, or “feel” prompts (e.g., “sprint to the next lamp post”) to guide pace changes.

Target Audience

Runners and athletes who want to break free from rigid interval plans
Coaches seeking creative workouts to challenge and engage their clients
Fitness enthusiasts craving variety and fun in their cardio routines
Anyone looking to improve speed endurance and adaptability without fixed structures

Fartlek Mastery: Variation, Adaptation, Fun

€62.00

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About Course

Benefits of the course

Course Content

Personal Recovery Check-In

History & Benefits: Why Fartlek originated and how it trains both aerobic and anaerobic systems

Time-Based Fartleks: Structuring runs with varying work/rest durations (e.g., 1 min fast/2 min easy)

Distance-Based Fartleks: Using set distances for surges (e.g., 200 m hard/400 m jog)

Fartlek Session Identification

Trail vs. Road Fartleks: Adjusting pace and effort for technical surfaces

Hill Fartleks: Integrating uphill surges and downhill recoveries safely

Weather Modifications: How wind, heat, and rain alter your play-pace strategy

Group vs. Solo Play: Communicating cues and maintaining variability in groups

Terrain & Condition Adaptation

Breath & Cadence Control: Syncing breathing with sudden pace changes

Active Recovery Techniques: Jog, walk, or skip to clear metabolites between efforts

Surge & Recovery Techniques

Instructor

dsadsa dsadasd

Your Instructor

dsadsa dsadasd

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Fartlek Mastery: Variation, Adaptation, Fun

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Fartlek Mastery: Variation, Adaptation, Fun

About Course

Benefits of the course

Course Content

Intro Module: Personal Recovery Check-In

Personal Recovery Check-In

Module 1: Fartlek Principles & Session Types

History & Benefits: Why Fartlek originated and how it trains both aerobic and anaerobic systems

Time-Based Fartleks: Structuring runs with varying work/rest durations (e.g., 1 min fast/2 min easy)

Distance-Based Fartleks: Using set distances for surges (e.g., 200 m hard/400 m jog)

Fartlek Session Identification

Module 2: Adapting to Terrain & Conditions

Trail vs. Road Fartleks: Adjusting pace and effort for technical surfaces

Hill Fartleks: Integrating uphill surges and downhill recoveries safely

Weather Modifications: How wind, heat, and rain alter your play-pace strategy

Group vs. Solo Play: Communicating cues and maintaining variability in groups

Terrain & Condition Adaptation

Module 3: Pacing, Form & Recovery During Surges

Breath & Cadence Control: Syncing breathing with sudden pace changes

Active Recovery Techniques: Jog, walk, or skip to clear metabolites between efforts

Surge & Recovery Techniques

Instructor

Your Instructor

dsadsa dsadasd

Requirements

Tags

Target Audience

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Fartlek Mastery: Variation, Adaptation, Fun