I'm Loving My Fartlek Beachside Alternative To Gym - You Might Too

Image credit: The Author

I might not get back to the gym

Last week I decided to stay away from the gym for a while. Since I go 3 times a week- and primarily do strength training there - I've had to invent some new routines.

This one is varied running plus a more intense sequence at a "work station" on the route. The route is a running trail near my home.

I'm enjoying my "Fartlek" run - especially since I can usually do it in the afternoon starting at about 4:30. You can see from the photographs how pleasant the weather is then.
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It's a nice feeling to be away from the gym and the crowd and to feel the fresh air blowing over me as I exercise.

Here's my sequence (fartlek is a method of athletic training using alternate sprinting and jogging, but can include any exercise variations on the run).

The trail run is 4.3km - door-to-door. Here's how I sequence it:

• Warm-up - 10 minutes.
• Run the first 1km at a fair pace.
• Run the 2nd km at a fast pace to the half-way point.
• Return, running the 3rd km at an active recovery pace.
• Stop at my Fartlek station 15 minutes of exercise.
• Run the final 1km or so back to home at a comfortable pace.
• Warm-down 10 minutes.

Run plus exercises - 4.3km

​To make that a little more concrete, here's how I define the pace:

• Fair pace is 5:00/km
• Fast is 4:20/km
• Active recovery is 4:50/km, and
• Comfortable is 5:15/km.

The average works out to about 5:00/km for the distance.

The "Fartlek station" is a seaside metal bench and seats.

Where I stop at the 3km point on return run for the exercise portion

Here is my routine, for you to try (find a bench or something appropriate):

1. 20 push-ups, full range of movement of course.
2. 10 dead squat jumps* onto the seat (it's a strong metal seat).
3. 20 jumping jacks - to get the blood flowing;
4. 110m meter stair/hill climb fast circuit - running as hard as possible
5. 10 Bulgarian squats each leg.
6. 10 standing side leg raises each side.

*the dead squat jump is a taking a squat position with your thighs parallel to the ground, hands directly out in front of the shoulders so you use no momentum, and from that dead position jumping onto the seat, keeping your arms outstretched.

Rest 20 seconds between each exercise and including between sets, in other words, keep going for 3 sets at the same pace. 

The standing leg raises allow plenty of recovery for the next set.

As soon as you finish the leg raises start running the final leg back. I start a little slower and push it a bit for the last 500m.

This Fartlek routine has turned out to be an enjoyable change from my usual indoor sweaty workout at the gym.

​Especially the sun and wind while doing the workout at the beachside table.

I think I'll keep it up, even after we get the all-clear to resume normal life!

What's your alternative to exercising at the gym?

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