Why?
Fartleks are the perfect partner to increase your fitness. Through the alternation of fast and slow pace the run enables fast twitch muscle fibres to be recruited, thus ensuring the whole muscle gains a workout.
Fartlek training also helps build speed and strength. I have definitely found this to be the case. My long slow running completed during the winter months to build endurance is perfectly complemented by the fartlek run.
There does not need to be a set structure to a fartlek run. It can be done anywhere whether on a track, trail, park, beach or road. If need be you can run it as a structured session e.g. 10x400m slotted into a longer run. However I find it better to use markers such as bridges, lamp posts, trees etc.
It is very simple, start with a 10 minute warm up then look ahead and decide what you are going to run to at a faster pace. During my runs I alternate my faster paces from a full-on sprint to 10k, 5k and HM pace for alternating periods of time. Often I will sprint between trees and then hold my HM pace for say 2 minutes. Basically you can structure this session by feel and you will never get bored as you can use landmarks or time to structure the workout.
If you are a beginner you can also include intervals of walking. The actual length of a run will depend on your fitness, mine are usually between 3-5 miles.
Have fun x
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