Fartlek Run
Cardio & Conditioning · full · intermediate
Start
FinishHow to do it
Run a continuous 25 to 40 minutes at an easy pace but surge to a hard effort for one to three minutes whenever you choose — a lamppost, a hill, a song — then float back to easy without stopping.
Muscles worked
Primary: full · Also works: quads, hamstrings, calves
Equipment
No equipment
Common mistakes
- Stopping to walk after every surge instead of floating back down to an easy running pace
- Making every surge a sprint, which turns an aerobic session into an interval workout you cannot finish
- Never truly going easy between surges so the whole run becomes one grinding tempo effort
Variations
- Structured 1-2-3-2-1 minute pyramid of surges
- Surge every other lamppost
- Hill-based surges on rolling terrain
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
Not sure how heavy to go on this?
ABROFIT reads your logged sets and tells you the working weight for today — it adds load when you earn it, backs off when you stall, and eases it on a bad night's sleep.
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