Running Training: Fartlek vs. Jeffing Methods Explained

What is the difference between a fartlek and a Jeffing?

Fartlek training is an unstructured form of speed play that involves varying running intensity based on feel, while "Jeffing," or the Galloway Method, is a highly structured run-walk-run approach with prescribed intervals designed to reduce fatigue and prevent injury.

Understanding Fartlek Training

Fartlek, a Swedish term meaning "speed play," is a dynamic and unstructured form of interval training that integrates varying speeds and intensities into a single run. Unlike traditional interval training with fixed distances and recovery periods, fartlek relies on the runner's perception of effort and the surrounding environment.

• Definition: Fartlek training involves continuous running where the pace is varied arbitrarily, incorporating periods of faster running (e.g., sprints, tempo efforts) interspersed with periods of slower running or jogging for recovery, all within a single, continuous session.
• Purpose and Benefits:
  • Improved Speed and Endurance: It simultaneously develops both aerobic and anaerobic energy systems by challenging the body at different intensities.
  • Enhanced Running Economy: The constant changes in pace help the body adapt to varying demands, improving efficiency.
  • Mental Toughness: The unpredictable nature of fartlek training builds mental resilience and the ability to push through discomfort.
  • Flexibility and Fun: It breaks the monotony of steady-state running and can be adapted to any terrain or time constraint.
• How it's Performed: A typical fartlek session might involve running at a moderate pace, then picking up the speed for a short burst (e.g., to the next lamppost, up a hill), followed by a recovery jog, and then another burst of speed. The key is the absence of rigid structure; the runner decides when and how long to accelerate or recover.
• Target Audience: Ideal for runners looking to improve overall fitness, speed, and endurance in a less formal, more intuitive way. It's suitable for intermediate to advanced runners who have a good base level of fitness.

Understanding Jeffing (The Galloway Method)

"Jeffing" refers to the run-walk-run method popularized by Olympian Jeff Galloway. This method emphasizes strategic walking breaks throughout a run, even during races, to conserve energy, reduce impact, and mitigate fatigue.

• Definition: The Galloway Method, or "Jeffing," involves interspersing short, frequent walking breaks into a running workout or race. These are not walk breaks taken when fatigued, but rather pre-planned, strategic breaks initiated before fatigue sets in.
• Purpose and Benefits:
  • Injury Prevention: Reducing continuous impact lowers the risk of common running injuries.
  • Reduced Fatigue: Walking breaks allow for partial recovery, conserving glycogen stores and delaying muscle fatigue, leading to stronger finishes.
  • Increased Enjoyment and Accessibility: Makes running more accessible to beginners and allows experienced runners to cover longer distances with less strain.
  • Faster Recovery: Less overall stress on the body often translates to quicker recovery times between sessions.
• How it's Performed: Galloway prescribes specific run-walk ratios based on a runner's pace and goals (e.g., 30 seconds run/30 seconds walk for beginners, 4 minutes run/1 minute walk for experienced marathoners). These intervals are maintained consistently throughout the entire run, from start to finish.
• Target Audience: Highly recommended for beginner runners, those returning from injury, individuals prone to injuries, and experienced runners aiming for longer distances (half-marathons, marathons) with less wear and tear on the body.

Key Differences: Fartlek vs. Jeffing

While both methods offer unique benefits for runners, their fundamental approaches and primary objectives differ significantly.

• Structure and Formality:
  • Fartlek: Highly unstructured and intuitive. The runner dictates pace changes based on feel or environmental cues.
  • Jeffing: Highly structured and prescriptive. Specific run-walk intervals are pre-determined and strictly adhered to.
• Intensity Fluctuation:
  • Fartlek: Involves significant high-intensity bursts interspersed with recovery, challenging both aerobic and anaerobic systems.
  • Jeffing: Maintains a more consistent, moderate running pace interspersed with deliberate walking, primarily focusing on aerobic endurance with active recovery.
• Primary Goal:
  • Fartlek: Primarily aims to improve speed, running economy, and overall fitness by pushing physiological limits.
  • Jeffing: Primarily aims to prevent injury, reduce fatigue, and enable successful completion of long distances by managing physiological stress.
• Physiological Demands:
  • Fartlek: Places demands on both aerobic and anaerobic energy systems due to the varied, often high-intensity efforts.
  • Jeffing: Primarily trains the aerobic system by allowing brief recovery periods that prevent excessive anaerobic build-up.
• Flexibility:
  • Fartlek: Extremely flexible and can be done anywhere, anytime, adapting to mood and terrain.
  • Jeffing: Requires adherence to specific intervals, making it less spontaneous but highly predictable.

Choosing the Right Method for You

The best method depends on your individual running goals, experience level, and personal preferences.

• Choose Fartlek if:
  • You want to improve your top-end speed and aerobic capacity.
  • You enjoy spontaneous, less structured workouts.
  • You're looking to break through a plateau in your training.
  • You have a solid running base and are looking for a challenge.
• Choose Jeffing if:
  • You are a beginner runner looking to build endurance safely.
  • You are prone to injuries or recovering from one.
  • You want to complete longer distances (e.g., half-marathon, marathon) with less physical toll.
  • You prioritize consistent training and reduced recovery time over pure speed work.
  • You find continuous running daunting or unsustainable.
• Considerations: It's also possible to incorporate elements of both. For instance, a runner using the Jeffing method for their long runs might still include Fartlek sessions once a week to work on speed and variety. Your body's response, recovery needs, and enjoyment should always guide your training choices.

Conclusion

Both Fartlek and Jeffing are valuable tools in a runner's arsenal, but they serve different purposes. Fartlek is the free-spirited "speed play" that builds resilience and top-end performance through unstructured intensity variations. Jeffing, on the other hand, is the disciplined, strategic "run-walk-run" approach designed for injury prevention, sustained endurance, and greater accessibility to longer distances. Understanding their distinct characteristics allows runners to strategically choose the method—or combination of methods—that best aligns with their training objectives and physical needs.