As part of our new COROS Coaches service, we received a few questions about adding intensity to trail runs. Below, you will find a simple workout for all levels and abilities. This workout is meant to be done on trails.

The Workout

Download the workout to your watch here. This workout style is called a Fartlek. A fartlek is a type of running workout that involves varying your pace and intensity throughout your run. It's a flexible and unstructured form of interval training that allows runners to mix periods of fast running with slower running.

This workout uses effort pace. Runners will see a pace on their wrist that represents their true effort.

Training Benefits

• Adding fartlek workouts into your running training can offer several benefits and advantages:
• Improved Speed: Fartlek training includes intervals of faster running, which can help improve your speed. By pushing your pace during these intervals, you challenge your body to run at a higher intensity, leading to increased speed over time.
• Enhanced Endurance: The variation in pace during fartlek workouts helps boost your aerobic and anaerobic fitness. This improved endurance enables you to maintain a faster pace for longer distances.
• Teaches Pacing: Learning how to gauge your effort and pace during fartlek runs is an important skill for race strategy. You'll become more in tune with your body's capabilities and limits.
• Variety and Enjoyment: Fartlek training adds variety to your running routine, making it more enjoyable and less monotonous.

Coaching Insights

• If preparing for an event, this workout is best done on terrain similar to what you will be racing on.
• Having the workout on your watch will be helpful because you can listen to the beep and not focus on your exact pace.
• Use this workout to develop a sense of pacing. This will help you gauge your efforts and avoid burning out too early in the workout.
• Pay attention to how your body responds during fartlek runs. It's okay to adjust your pace or take longer recovery periods.

To maximize the training benefits of fartlek runs, it's important to include them strategically in your overall training plan, adapt them to your specific goals, and gradually increase the intensity and duration of the intervals as your fitness improves. If you have questions about incorporating this workout into your training, email us at coach@coros.com, and we’ll be happy to share insights!