Fartlek is a funky name, but this training technique is essential for boosting pace, and you can do it anywhere. It’s Swed- ish for “speed play,” meaning you vary your bursts of speed. Do this: first, do a 1km warm-up, then start your intervals. You’ll be able to push harder during the 1-minute intervals than during the 3-minute intervals. However, there’s no set pace you’re trying to hit. Instead, work on your effort levels.

The Breakdown

  1. Sprint for 1 minute, recovery jog for 90 seconds
  2. Sprint for 2 minutes, recovery jog for 90 seconds
  3. Sprint for 3 minutes, recovery jog for 90 seconds
  4. Sprint for 2 minutes, recovery jog for 90 seconds
  5. Sprint for 1 minute, recovery jog for 90 seconds

Pro tip: Aim for an intensity that’ll make your heart work at 60% to 80% of your max. 

Picture courtesy Philipp Schuster for Wings for Life World Run