The length of a fartlek run can vary depending on your fitness level and training goals. Fartlek training is a form of interval training that involves periods of high-intensity effort mixed with periods of active recovery.
For beginners, a fartlek run can be as short as 10 to 20 minutes, with intervals of high-intensity effort lasting 30 to 60 seconds. As you become more experienced and improve your fitness level, you can increase the length and intensity of your fartlek runs.
Advanced runners may do fartlek runs for up to an hour, incorporating longer intervals of high-intensity effort and shorter intervals of active recovery. Ultimately, the length and intensity of your fartlek runs should be based on your individual fitness level and goals, and it's important to gradually increase the intensity and duration of your runs to avoid injury.
I personally prefer a length of around 30 minutes. I get my workouts in before my workday starts, and a 30 minute run ensures I don't have to wake up too early. I drive about 10 minutes to a local trail and spend about 15 minutes walking and stretching before starting my run. I also like to follow the preset workouts on the Runkeeper app. This allows me to get a guided workout without having to plan it. Add in Runkeeper's fun mid-run motivation, and you'll be done before you know it!
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