Embracing the Off-Season: The Value of Fartleks and Progression Runs
As the off-season sets in, the temptation to immediately return to rigorous, structured training can be strong. However, embracing a more relaxed approach during this time can yield significant benefits—both mentally and physically. Enter the unsung heroes of the off-season: fartlek and progression runs. At On the Run Endurance, we believe in leveraging these workouts to maintain fitness, refresh the mind, and build the all-important aerobic engine.
The Beauty of Fartleks
Fartlek, a Swedish term meaning "speed play," is as liberating as it sounds. There are no hard-and-fast rules: you simply alternate between faster and slower running, dictated by how you feel or landmarks in your environment. Surge to the next mailbox, jog to the stop sign, or pick up the pace for a song—the choices are endless.
Fartleks provide a mental break from the stopwatch. Without the need to hit precise splits or paces, you’re free to run by feel, reconnecting with the joy of movement. This unstructured format helps prevent burnout while still keeping your legs sharp. And from a physiological perspective, the varying intensities simulate real-world running demands, improving both aerobic and anaerobic capacity. The happy medium for those of you that like structure is to follow a timed fartlek which we provide in our coaching services but you still allow how you feel to guide you to keep these workouts light mentally.
The Steady Build of Progression Runs
Progression runs offer a different kind of freedom. Instead of starting fast, you ease into your run, gradually increasing the intensity as you go. Think of it as a crescendo—each mile or segment builds on the last until you finish strong.
The mental benefit here is in pacing patience. By starting slow and allowing your body to warm up naturally, you eliminate the pressure of hitting specific times early on. This relaxed start often leads to a more enjoyable run, and the satisfying feeling of finishing fast boosts confidence.
Physiologically, progression runs are a cornerstone of aerobic development. The gradual increase in effort trains your body to efficiently use oxygen, a key component of endurance success. Plus, these runs mimic the challenges of finishing strong in races, without the wear and tear of full-throttle track sessions.
Supporting Aerobic Development
At On the Run Endurance, we’re big proponents of building the aerobic engine—the foundation of any successful endurance athlete. Both fartleks and progression runs align seamlessly with this philosophy. They’re less taxing on the body compared to high-intensity intervals, allowing for consistent training without overreaching. These extended efforts encourage steady cardiovascular growth, ensuring you’re primed for more intense work when the season ramps up.
Mental Refreshment
Let’s not overlook the mental aspect. The off-season is an opportunity to rediscover your love for running. By stepping away from the rigid confines of the track and embracing the spontaneity of fartleks or the controlled challenge of progression runs, you keep training enjoyable and sustainable. This approach nurtures a positive mindset, crucial for long-term success in the sport.
Final Thoughts
Fartleks and progression runs offer the perfect blend of freedom and purpose, allowing you to maintain fitness, build your aerobic base, and refresh your mind. At On the Run Endurance, we’re here to help you make the most of every season, guiding you toward smarter, more effective training.
Ready to learn more about how these workouts fit into your personalized plan? Join our community or explore our coaching options at www.ontherunendurance.com. Together, we’ll keep you moving forward, one step at a time.
Live What You Love,
Coach Dusty
