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Workout of the Day: 1-2-3-2-1 fartlek

Writer's picture: Dylan BellesDylan Belles

Updated: Jan 27

Simple (at least on paper) can be effective.


That's why, when I create workouts, I aim to keep them easy to grasp.


I also like to make workouts engaging and structure them so athletes can take charge when possible.


Experienced prioritize the desired effort over a set pace and often approach workouts with an open mind. If they feel good, they let it flow, if they don't, they pull the effort back to meet what's there on that day.


This heightened focus on how a workout feels allows athletes to adapt to the day and concentrate on what's going on internally rather than the watch.


For these reasons, I'm a big fan of fartlek-based sessions. These workouts are more "free" - they don't usually come with specific speeds which encourages them to listen to their bodies.


Now, let's talk about this week's workout:


Workout: 1 to 3 sets of 1-2-3-2-1 minutes fartlek with 1 minute of active recovery between


This session follows a pyramid-like structure, beginning with shorter reps, gradually increasing to a longer rep, and then descending back to shorter reps. Ideally, the shorter reps will naturally flow quicker, and the longer ones slightly slower.


Goal:

Depending on how you approach this workout (more on this later), it can be used to -


  - Train to listen internally rather than externally

- Practice changes in pace and stress the system in different ways

- Run at specific speeds/efforts aligned with your goal races

  - Train supportive speed/strength for various distances

- Serve as a bridge workout when transitioning to harder workouts


This session is versatile and can support your goals, regardless of what you're training for - a Swiss army knife workout.


How to execute:

Now, let's get into the details. I'll provide three different ways to tackle this workout -


1. Same effort across the board with steady/float recoveries.

You'll aim for roughly the same effort for the 1-2-3 minute reps (not necessarily speed) but float the recovery minute. A float is an effort with some focus and speed - it's a pace that allows you to hit the desired efforts for the most important part of the session but feels like an honest effort. Think of this as keeping your foot on the gas throughout. All in all this workout ends up looking like a tempo run paper. Still, it's a session targeted at improving your lactate threshold and your body's ability to resist fatigue and be better equipped to use lactate for fuel.


2. Greater effort for shorter vs. longer reps and easy recovery paces. More often I like to use this variation when I tend to prescribe these workouts as it fits with the theme of a true fartlek, and that being a free effort. For this variation, you aim to focus on running the shorter reps faster than the longer reps. The recovery can be an easy jog but never a walk.


3. Mixed set. If you want to get fancy you can do one set like example number 1, and one set like example number 2. You will touch on multiple facets of your fitness this way.


Where to do this workout:


Ideally, choose a location with varied terrain, perhaps somewhere with rolling hills or a place where you wouldn't typically do your workouts. Definitely avoid the track.


If you ever find yourself scratching your head and trying to figure out a workout to do on the day, give this one a try, you can't go wrong.


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