Fartlek Pace Calculator
Calculate the average pace and total time for a fartlek workout that alternates between fast and easy running segments.
miles
min/mile
min/mile
%
Average Pace
9.25 min/mile
Total Time46.3 min
Fast Distance1.50 miles
Easy Distance3.50 miles
Average Pace vs Total Distance
How Fartlek Training Works
Fartlek (Swedish for 'speed play') mixes fast and easy running in an unstructured or semi-structured format.
Formula
Average Pace = (Fast Fraction x Fast Pace) + (Easy Fraction x Easy Pace)
Benefits
Fartlek builds both speed and endurance in a single session. The unstructured nature makes it mentally refreshing compared to rigid interval workouts.
Example Calculation
5-mile fartlek with 30% at 7:30/mile and 70% at 10:00/mile.
- 01Fast fraction = 30 / 100 = 0.30
- 02Average pace = 0.30 * 7.5 + 0.70 * 10 = 2.25 + 7.0 = 9.25 min/mile
- 03Total time = 9.25 * 5 = 46.3 min
- 04Fast distance = 5 * 0.30 = 1.50 miles
- 05Easy distance = 5 * 0.70 = 3.50 miles
Frequently Asked Questions
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