4 Fartlek Running Workouts on a Treadmill

The treadmill is monotonous and boring for some of the users. It’s the primary reason why we want to discuss fartlek workouts. These routines are creative and hence, makes your exercise more challenging and enjoyable.

We will describe four workouts, wherein all of them last for 30 minutes. The duration includes 10 minutes of warm-up and relaxed downtime.

So, you will be training hard only for 20 minutes. These exercises will boost your stamina and endurance so that you can run faster in the races. You can adjust the speed depending upon your fitness level and age.

What is a Fartlek Running Workout?

Beginners might not be aware of this workout. Well, here is the deal.

According to Wikipedia: Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.” For some people, this could be a mix of jogging and sprinting, but for beginners it could be walking with jogging sections added in when possible.

Fartlek is a Swedish word that means speed play. These exercises can be short and easy to long and complex depending upon your goals and fitness level. The routines are perfect for treadmills because these machines offer endless ways to change the pace according to your mood and workout plan.

There are multiple Benefits of fartlek training, and hence, we recommend that you include this into your exercising schedule.

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Benefits of Fartlek Training

The continuous nature and variations in fartlek exercises offer aerobic as well as anaerobic fitness benefits. It makes your workout sessions exciting and thrilling instead of monotonous or boring.

You can set your goals according to your fitness level and challenge your body every day via fartlek exercises.

And yes, you will not stick into the same routine of running and sweating on a hamster wheel.

Fartlek exercises boost your endurance and strengthen your body.
It helps you to manage your weight, tones your body, makes you active and confident.
The workouts improve your speed and racing techniques. For instance, you learn how to pass other competitors or sprint to cross the winning line.
You learn the maximum capacity of your body, which is useful when you are racing.
Fartlek exercises are flexible. Hence, these are helpful when you want to push your body limits. Plus, these routines are also beneficial if you’re going to perform some low-intensity exercises and recover from any injury.
You can practice fartlek without any external help.

4 Fartlek Running Treadmill Workouts

Workout 1

If you like running faster for short durations, then attempt the first routine.

Warm-up for 5 minutes by jogging or running easily
Run normally for 1 minutes – 05:00 – 06:00
Run fast for the next minute – 06:00 – 07:00
Reach your maximum speed for 45 seconds – 08:30 – 09:15
Run at normal pace for 2 minutes – 09:15 – 11:15
Run fast for the next minute – 11:15 – 12:15
Run at normal speed for 2 minutes – 12:15 – 14:15
Reach your maximum speed for 45 seconds – 14:15 – 15:00
Run for three minutes at normal speed – 15:00 – 18:00
Run fast for 2 minutes – 18:00 – 20:00
Run at normal speed for 3 minutes – 20:00 – 23:00
Run fast for 2 minutes – 23:00 – 25:00
Spend five minutes to cool down your body. Run easily – 25:00 – 30:00

Workout 2

The following routine involves the usage of incline. It would help if you run at an average speed, but make sure you maintain the same pace throughout the workout.

So, try to adapt when the incline goes high or low. It seems to be challenging, but this exercise is the best 30 minute treadmill hill workout.

Warm-up your body for 5 minutes – 00:00 – 05:00
Run for a minute at 3 percent incline – 05:00 – 06:30
Run for 2 minutes at 1 percent incline – 06:30 – 08:30
Run for 30 seconds at 5 percent incline 08:30 – 09:00
Run for 2 minutes at 3 percent incline – 09:00 – 11:00
Run for one minute at 1 percent incline – 11:00 – 14:00
Run for 1 minute and 30 seconds at 3 percent incline – 14:00 – 15:30
Run for 30 seconds at 5 percent incline – 15:30 – 16:00
Run for 3 minutes at 1 percent incline – 16:00 – 19:00
Run for 2 minutes at 3 percent incline – 19:00 – 21:00
Run for 2 minutes and 30 seconds at 5 percent incline – 21:00 – 23:30
Run for 1 minute and 30 seconds at 3 percent incline – 23:30 – 25:00
Cool down your body for 5 minutes. Run easily at zero percent incline – 25:00 – 30:00

Workout 3

Now, we will discuss a routine that includes speed and incline adjustments. The instructions change rapidly in this exercise, so you need to be patient and active.

This workout trains your calves and also strengthens all other parts of your lower body. We suggest that you should focus on the outcome instead of the complexity of this workout.

Warm-up your body for 5 minutes at 0 per cent incline
Run for 2 minutes with 3 per cent incline at average speed – 05:00 – 07:00
Run faster for 1 minute with 3 per cent incline – 07:00 – 08:00
Run faster for 1 minute with 1 per cent incline at average speed – 08:00 – 09:00
Run for 3 minutes with 1 per cent incline at average speed 09:00 – 12:00
Run for 45 seconds with 1 per cent incline at maximum speed 12:00 – 12:45
Run for 45 seconds with 3 per cent incline at top speed- 12:45 – 13:30
Run for 1 minute with 1 per cent incline at top speed 13:30 – 14:30
Run for 3 minutes and 30 seconds at 1 per cent incline while maintaining average rate – 14:30 – 18:00
Run for 1 minute and 30 seconds at 5 per cent incline while maintaining average – rate 18:00 – 19:30
Run for 45 seconds with 5 per cent incline at average speed 19:30 – 20:15
Run fast for 45 seconds with 3 per cent incline at average speed 20:15 – 21:00
Run for 3 minutes and 15 seconds with 1 per cent incline at average speed 21:00 – 24:15
Run for 45 seconds with 3 per cent incline at maximum speed 24:15 – 25:00
Run slowly and allow your muscles to cool down at zero per cent incline – 25:00 – 30:00

Workout 4

The last routine is a pyramid. The speed will fluctuate throughout the routine, but you need to reach your maximum speed twice.

This workout is designed to boost your speed. Similar to other exercises, you will not lose breath while running fast in this version.

Warm-up your body by running easily for 5 minutes – 00:00 – 05:00
Run for three minutes at a normal pace – 05:00 – 08:00
Run fast for 2 minutes – 08:00 – 10:00
Run at your maximum speed for 1 minute – 10:00 – 11:00
Run at fast pace for 2 minutes – 11:00 – 13:00
Run for 6 minutes at normal speed – 13:00 – 19:00
Run fast for 2 minutes – 19:00 – 21:00
Reach your maximum speed and maintain it for the next 1 minute – 21:00 – 22:00
Run fast for 1 minute – 23:00 – 24:00
Run for 1 minute at normal speed – 24:00 – 25:00
Spent the last five minutes to cool down your body. Run slowly – 25:00 – 30:00

You should start with a baseline workout and aim to adjust the speed, time, distance, or incline when you feel less yourself challenged. –Verywellfit

FAQs

Is fartlek good for weight loss?

If your primary motive is to lose weight, then fartlek is one of the best workouts. Such a treadmill interval training elevates your heartbeat and burns more fat when compared to steady or slow-paced runs.

Does fartlek training improve cardiovascular endurance?

Fartlek comprises a wide range of continuous exercises that you need to perform without taking any rest in-between. These training pieces challenges you to vary your speed and complete the distance over a treadmill. Due to such activities, your cardiovascular endurance improves over time.

What incline on treadmill for hill training?

You can work out at any of the incline levels as per your fitness levels. However, 4 to 5 per cent of incline elevates strenuous efforts and is sufficient for hill training on a treadmill.

Bottom Line

If you want to work on your running speed, include at least one of the above-mentioned fartlek routines in your daily workout schedule. After performing these exercises, you will notice that you can run faster than before. Eventually, you will reach your maximum speed. The primary rule is to be regular. Never ignore your workout.