Harder version
default
FartlekRPE 6Medium★★★☆☆
SPEED PLAY PLAYGROUND 🎠 (QUICK RECESS)
Remember when running around the playground was pure joy? This classic fartlek brings back that childlike freedom with bursts of speed whenever your inner kid demands it!
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Rediscover the pure fun of running with unstructured speed play that builds fitness through joyful movement.
Workout Overview
Duration
30m
Distance
6km
Intensity
6/10
Target Race
5K
Terrain
any
Difficulty
★★★☆☆
Tags
fartlekunstructuredfunplaygroundshortspeed_play
Export Workout
Sign in to download TCX files
Sign in to download FIT files
WARMUP
Training ZoneEasy
Effort Level
3/10
Duration10m
“Ease into your playful mindset”
Segment 1 of 3
33% of workout
MAIN
Training ZoneUnknown Zone
Effort Level
6/10
Duration15m
“15 minutes of unstructured speed play - surge when you feel like it!”
Segment 2 of 3
50% of workout
COOLDOWN
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Wind down with a satisfied smile”
Segment 3 of 3
17% of workout
0:00
1:00
2:00
3:00
4:00
5:00
6:00
7:00
8:00
9:00
10:00
11:00
12:00
13:00
14:00
15:00
16:00
17:00
18:00
19:00
20:00
21:00
22:00
23:00
24:00
25:00
26:00
27:00
28:00
29:00
30:00
Training Purpose
Rediscover the pure fun of running with unstructured speed play that builds fitness through joyful movement.
Duration
10m
Zone
Easy
Notes
- •10 minutes easy running
- •Think happy thoughts about running
- •Smile and wave to other runners
Duration
15m
Zone
Notes
- •Aim for 4-6 surges of varying lengths
- •Use landmarks as surge triggers (lamp posts, trees, hills)
- •Recovery between surges should feel comfortable
- •Listen to your body and have fun!
- •No watches allowed - run by feel
Ready to Run This Workout?
📥
1. Download to Your Device
Export as PDF or sync to Garmin/Wahoo via TCX/FIT files (when available)
Share this workout
Similar Workouts
More fartlek workouts with medium intensity
Similar Intensity
Other medium intensity workouts with different training styles
Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.