Nike Running App Fartlek: How to Run Speed Play Workouts (Step-by-Step)

By Owen Palmer

Updated November 2026

The Nike running app can help you run fartlek workouts with less guesswork. By the end of this guide, you will know how to set up a fartlek session in the Nike running app, choose surge and recovery paces that fit your fitness, track your splits, and adjust the workout as you improve. Fartlek is a Swedish term meaning “speed play,” and it works best when you keep the structure loose but the effort honest.

What Fartlek Means and Why It Suits the Nike Running App

Fartlek is unstructured interval training. Instead of running fixed reps on a track, you alternate faster efforts with easier running over roads, trails or a park loop. The rhythm is set by feel and terrain rather than a stopwatch. That flexibility is why many runners like it, and it also explains why the app is useful: you still need some way to see your pace, time and distance so you can keep the surges from drifting too hard or the recoveries from turning into a jog-stop-jog pattern.

If you are new to the difference between fartlek and more rigid formats, it helps to read about how it compares to other speed work. For example, Interval Running vs Fartlek (2026): Which Is Better for Speed Gains? explains where each approach fits, and What Is a Fartlek Training Session? Pace Structure and Examples covers pace structure in more detail.

Setting Up a Fartlek Session in the Nike Running App

The app does not have a single “fartlek” button that builds the workout for you, so the most practical approach is to start a run and manage the surges yourself, or to plan the segments in advance and check them against your watch or phone. The steps below work with the general run tracking features most runners use.

Step 1: Choose a loop with varied terrain

Pick a route you can repeat, about 2 to 4 miles long. Gentle hills, a park path and a few straight sections all make good surge points. Flat, closed-loop routes make it easier to compare sessions over time.

Step 2: Decide your surge pattern before you start

Write down a simple plan. Beginners often do well with 6 to 8 surges of 1 minute each, separated by 2 minutes of easy running. Intermediate runners might use 6 to 10 surges of 2 minutes, with 2 minutes easy between them. Keep the plan short enough that you can remember it while running.

Step 3: Start the activity and set your effort cues

Begin with a 10 to 15 minute easy warm-up. Use the app’s pace and distance display as a check, but base surges on effort. A useful cue is to run each surge at a pace where you could speak only a few words. Recoveries should feel genuinely easy, around conversational effort.

Step 4: Use lap or split markers to mark surges

If your run screen or settings allow lap markers, press lap at the start of each surge and at the start of each recovery. This gives you a record of which segments were fast and which were easy. If you are not sure how to add manual laps in your version of the app, check the activity screen during the run or the app’s help section.

Step 5: Finish with an easy cool-down

Run 5 to 10 minutes at an easy pace after your last surge. Then review the session in the app’s activity history, looking at your splits and total time.

Choosing Surge and Recovery Paces

Fartlek is effective because the surges are fast enough to stress your aerobic system and your leg speed, while the recoveries let you keep the pace of the whole session controlled. A common mistake is running every surge at the same hard pace and then struggling to finish. Use the table below as a starting point, then adjust using your recent race times or how the workout feels.

Pace targets are estimates. Manufacturers and coaching resources generally recommend basing paces on a recent race or time trial, but the exact numbers vary by individual. If you are unsure, consult a qualified running coach or a sports medicine professional, especially if you have a heart condition, injury history or are returning to running after a long break.

Reading Your Splits After the Run

After the session, open the activity in the app and look at the split or lap view. Compare surge splits across the workout. A healthy fartlek usually shows fairly consistent surge times, with the first and last surges within a few seconds per mile of each other. If the last surges are much slower, the early surges were probably too hard. If every surge is nearly identical to a race pace you could not sustain, shorten the surges or lengthen the recoveries next time.

Tracking progress over weeks

Keep the same loop and similar surge pattern for three or four sessions before changing it. This lets you see whether your surge splits are getting faster or whether your heart rate is settling sooner during recovery. Many runners also find it useful to compare fartlek sessions with other speed work, such as Fartlek vs Tempo vs Interval: Which Should You Choose?.

Common Mistakes to Avoid

• Starting surges too hard. The first surge should feel controlled, not like a sprint.
• Skipping the warm-up. Cold legs make sudden surges more likely to strain muscles.
• Recoveries that are not truly easy. If you are still breathing hard, slow down.
• Changing too many variables at once. Keep the route and pattern steady for a few weeks.
• Expecting the app to structure the workout for you. Plan the surges before you run.
• Doing fartlek too often. One or two sessions per week is enough for most runners.

Tips for Better Fartlek Sessions

1. Use landmarks such as trees, lampposts or road signs to start and stop surges, so you are not relying only on your watch.
2. Vary surge length within a session, for example 1 minute, 2 minutes, then 30 seconds, to keep the work interesting.
3. Hydrate before and after, especially in warm weather.
4. Stop the workout if you notice sharp pain, dizziness or unusual shortness of breath, and seek medical advice if symptoms persist.
5. Keep the session easy the day before and the day after, so you can actually hit the surges.

Recommended gear

Fartlek does not require much equipment, but a few items make the workout more comfortable and easier to track.

• Running shoes with good cushioning: Surges put extra load on the calves and Achilles, so well-fitted shoes matter. View on Amazon
• A running watch or GPS-enabled phone armband: Helps you see pace and time during surges without looking at your phone every few seconds. View on Amazon
• A lightweight hydration vest or handheld bottle: Useful for longer fartlek sessions in warm weather. View on Amazon

FAQ

Can I do fartlek with only the Nike running app?

Yes. The app records your pace, distance and time, which is enough to run and review a fartlek session. You will need to plan your surges yourself, since the app does not generate a fartlek structure automatically.

How often should I do fartlek?

Most runners do well with one fartlek session per week, alongside easy runs. Beginners may start with one session every two weeks.

How long should a fartlek workout last?

A typical session runs 30 to 45 minutes total, including warm-up and cool-down. The main set is usually 15 to 25 minutes.

Is fartlek the same as interval training?

No. Fartlek is less structured and uses varied terrain and feel-based surges, while interval training uses fixed distances or times at set paces. Is Fartlek and Interval Training the Same? Key Differences (2026) covers the differences in detail.

What pace should my surges be?

For most runners, surges should be near or slightly faster than 5K race effort, with recoveries at a truly easy, conversational pace. The table in this guide gives starting ranges.

Can beginners do fartlek?

Yes, if they keep surges short and recoveries long. Beginners should consider following a structured plan such as Running 5K Training Plan for Beginners: 8-Week Step-by-Step Guide before adding harder sessions.

Should I run fartlek on a track?

You can, but fartlek is usually run on roads, trails or parks. Track work is closer to structured intervals. If you use a track, you may still run fartlek by varying surge pace freely within each lap.

Conclusion

The Nike running app can track the pace, time and splits you need to run fartlek sessions well, even though it does not build the workout for you. Plan a simple surge pattern, warm up properly, keep recoveries easy and review your splits afterward. Consistency over several weeks will show you more than any single hard session.

About Owen Palmer

Owen Palmer is part of our editorial team and reviews and edits our speed & interval running guides, checking product details against manufacturer specifications and owner feedback.