Try these 5 beginner fartlek workouts to increase your stamina and speed. It will make your next finish line feel easy. You can even take these running workouts to the track or treadmill.
I am always nervous to dive back into fartlek runs.
I absolutely love them when I am doing them – the power under my own legs of moving faster, the breathlessness of pushing my body hard, the knowledge of the speed and stamina I am creating for my next race.
However, after a break from running, or coming out of maintenance phase (think winters in Minnesota), getting back to running fartleks every week seems exhausting and daunting.
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As such, I like to start slow. This means short push paces and slightly longer easy paces. Physically, my body might be able to push a pace longer, but mentaly, I need those short pushes in the beginner to build up my confidence for fast running once again.
These 5 beginner fartlek workouts to build stamina and speed are ideal to add to your workout plan as you get started back into faster running.
For a comprehensive running plan that includes strength training and core stability, grab your copy of the Finish Line Strong 5k Training Plan. This plan includes beginner, intermediate, and advanced 12 week programs to have you crossing that finish line feeling strong and ready for more.
Beginner Pyramid Fartleks
One of my favorite ways to do intervals is to play with the distances throughout. While running quarter mile repeats has its place and purpose, counting those laps can get rather mundane.
This Beginner Pyramid Fartleks workout keeps things interesting and challenging as you build up to your longest push paces before coming down. The ease of that last 1 minute push after doing two and three minute pushes is a relief!
Warm Up: 5-10 minutes
- Push Pace: 1 minute
- Easy Pace: 1 minute
- Push Pace: 2 minutes
- Easy Pace: 1 minute
- Push Pace: 3 minutes
- Easy Pace: 1 minute
- Push Pace: 2 minutes
- Easy Pace: 1 minute
- Push Pace: 1 minute
- Easy Pace: 1 minute
Cool Down: 5-10 minutes
One Between 22 Minute Interval Workout
I like to mix up longer pushes with shorter push paces during intervals. This One Between workout does just that, giving you a 1 minute finishing sprint interval between the longer ones.
Don’t attempt to go all out in those 1 minute pushes, but rather really focus on your body’s running form. Work on nailing that down with a high turnover rate to see how fast you can really go.
Warm Up: 5-10 minutes
- Push Pace: 1 minute
- Easy Pace: 30 seconds
- Push Pace: 3 minutes
- Easy Pace: 1:30 minute
- Push Pace: 1 minute
- Easy Pace: 30 seconds
- Push Pace: 2 minutes
- Easy Pace: 1 minute
- Push Pace: 1 minute
- Easy Pace: 30 seconds
Cool Down: 5-10 minutes
30 Minute 5k Interval Workout
I love the short intervals of this workout combined with the minute push paces. It is both challenging and relaxing to enter the world of interval runs with these shorter sprints.
Warm Up: 5-10 minutes
- Push Pace: 30 seconds
- Easy Pace: 1 minute
- Push Pace: 60 seconds
- Easy Pace: 1 minute
- Push Pace: 30 seconds
- Easy Pace: 1 minute
Follow this pattern for a total of 4 times through.
Cool Down: 5-10 minutes
15 Fast Minutes
In every interval workout for beginners and beginner-intermediates, I aim for 12-15 minutes of faster running. This allows for a quicker workout, doesn’t overwork you, and builds your stamina for speed.
I would argue this is the toughest of these beginner fartlek workouts because you end with 5 sets of 2 minute push paces. Those last two are going to be hard, but this is where the magic of faster running happens for your future races.
Warm Up: 5-10 minutes
- Push Pace: 1 minute
- Easy Pace: 1 minute
Follow this pattern for a total of 5 times through.
- Push Pace: 2 minutes
- Easy Pace: 2 minutes
Follow this pattern for a total of 5 times through.
Cool Down: 5-10 minutes
Quarter Mile Repeats
While running straight quarter mile repeats can feel a bit mundane, having the rhythmic and systematic way of a push pace quarter mile and an easy pace quarter mile can give you the mental break you need while still building speed and stamina.
If you don’t want to be looking at your watch throughout your run, take this workout to the track. One lap around is a quarter mile. You can just focus on your quicker leg turnover and arm swing as you run faster instead of constantly checking your watch to see if you hit the distance count.
Warm Up: 5-10 minutes
- Push Pace: .25 mile
- Easy Pace: .25 mile
Follow this pattern for a total of 4 times through.
Cool Down: 5-10 minutes
How much should you warm up and cool down?
For each interval, I recommend an easy jog of 5-10 minutes both as a warm up and as a cool down. Base your time on how your muscles are feeling, the weather, and how much time you have to get your running workout done. At the end of your workout, you can add in a little stretching using this free Warm Up and Cool Down Guide.
What makes these a beginner running workout?
A beginner running workout means your push pace time is on the shorter end and your easy pace time is more than your push pace time.
For instance, a push pace of 2 minutes would give you a 3 minute easy pace for a beginner interval workout. This allows your body to fully recover from the harder work. While not all of these workouts have that longer easy pace time, they all use shorter push paces.
Do you need to strength train as a beginner runner?
Absolutely! Strength training for runs, even as a beginner, can help prevent injury, help improve your speed, agility, and core stability. Even as a beginner, you should be completing 2-3 strength training workouts each week.
I love using my Bowflex Adjustable Dumbbells for all of my at home strength workouts. I haven’t used anything else for about years!
With this 5 beginner fartlek workouts to build stamina and speed, you will be able to introduce, or reintroduce, yourself to faster paced running. Getting into the rhythm of a fartlek workout can take some getting used to, so be diligent in learning the flow of watch checking and faster paced running. I am so excited to see what you do!
I’m Brooke Selb, a Personal Trainer and Health Coach specializing in helping busy moms and moms to be to easily juggle mom life with family friendly recipes, and easy exercise routines to help you achieve your fitness goals that fit in with your already busy life with sound nutritional advice.
