Fartlek ('Speed Play') training is to perform random intervals - no set pattern. Fartlek workouts are of particular use for sports-specific workouts whereby you may be performing randomly during that sporting event, such as basketball, soccer etc.

Although Fartlek training would typically be performed outdoors (pitch or track) as a team, you can create your own Fartlek workouts. The sample treadmill Fartlek workout below follows no set pattern and is designed for an advanced trainer.

I (GP) have also added two outdoor sample Fartlek running workouts to the website, review:
Watson Fartlek - Flat Road Run
Hill Fartlek - Hilly Road Run

For further fitness workout ideas, you should review the following:
Cardio Workouts
Cardio Workout Considerations & Options

So, here goes - our sample treadmill Fartlek interval workout...

Treadmill Fartlek Interval Workout:

Warm Up: 5 Mins @ 3-6 kph (no incline)

Main Workload: 46 mins at 1:1, 2:1 and 1:4 Ratio.

3 Mins @ 10-14 KPH
3 Mins @ 8 KPH

2 Mins @ 10-12 KPH
1 Min @ 6-8 KPH

30 Secs @ 15 KPH
2 Mins @ 10 KPH

Cool Down: 5 Mins Easy @ 6-3 kph (no incline)

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