Are you looking to create or improve your ideal running training plan? If so, you’re probably in the right place, fellow runner.
If you are thinking logically, it is likely that you are aware that running training involves more than just running to accumulate miles. To genuinely enhance your speed, strength, and endurance, you must go beyond simply running regularly.
While consistency is undeniably crucial, having a comprehensive running performance background necessitates incorporating variation. It is unrealistic to expect a single workout to enhance every aspect of your running performance, which can be quite overwhelming to contemplate.
There is a wide range of workout options available, so it is important to comprehend the benefits and ways to effectively incorporate them into your running training and objectives. This blog will provide the necessary information, so let’s begin reading.
1. Fartlek runs
We will begin with one of the more amusing types of running workouts – the fartlek.
The term “fartlek” is of Swedish origin and it means “speed play.” This translation accurately describes the concept of this training method, which involves experimenting with different ways of conducting speed workouts. In essence, fartleks involve combining fast and slow intervals without adhering to specific distances or intensities for each interval, hence allowing for complete flexibility.
Fartleks give you the chance to improve your body’s aerobic endurance without having to adhere to specific timing or pacing.
Many runners might find it beneficial to let go of the pressure of achieving a specific time or distance during their workouts. By doing so, they can concentrate solely on improving their aerobic capacity and efficiency without any distractions.
If you are unsure about how to start running a fartlek because there is no specific method, here are a few examples that can serve as inspiration.
- Choose a running route and use your surroundings as markers for when to switch your pace (i.e., sprint to a stop sign, run an easy pace until a fire hydrant, then sprint again to the next tree, etc.). Using landmarks is technically the traditional way of running a fartlek!
- Alternate between hard and easy paces every couple of minutes (i.e., two minutes of sprinting, four minutes of easy running, three minutes of sprinting, etc.). Don’t fret about sticking to the minutes by the letter, but use them more as a general guide.
- Choose an overall time or distance and determine how many intervals you want to achieve throughout your run (i.e., over the course of 5 miles, run 8 recovery intervals). These can be as sporadic as you’d like!
Although this list does not cover all possible approaches to fartlek training, it provides a fair understanding of their diverse nature.
During the early stages of your training, when your focus is on building your aerobic efficiency, they are usually the most beneficial.
On the other hand, you have the option to incorporate them as workouts at a moderate pace to complement your tempo or threshold runs later in your training cycle. Additionally, if there are days when you don’t feel particularly motivated to adhere strictly to the conventional intervals, occasionally adding a fartlek can offer a refreshing change of speed, without any intended pun.
2. Interval runs
Let’s now go over the interval run, which is the fastest run among them all. Interval runs are essentially the more intense and structured version of the fartlek, like an older sibling.
When you run at higher intensities and faster speeds, it allows your body to train its anaerobic system more effectively. The anaerobic system provides energy to your muscles when the aerobic system cannot supply enough oxygen to the body quickly. However, running anaerobically for an extended period can become overwhelming.
Interval training strictly focuses on running high intensities in short bursts, which is why it often involves running a specific distance at a specific pace. Additionally, traditional intervals typically consist of a set number of repetitions with short rest periods between each rep.
By engaging in regular bouts of maximum running effort, your body will gradually develop resistance to fatigue and pain, enhancing your running economy and resulting in increased running speeds and improved capability for high intensity.
Your interval runs may vary in distance depending on your running goals and current performance levels, but they will still follow a consistent pattern. The following is a generic example of how your interval runs might appear.
- Running at a fast pace for 30 seconds.
- Jogging or walking at a slower pace for 2 minutes.
- Running at a fast pace for another 30 seconds.
Rephrasing the text while maintaining the same meaning, without adding or removing information, involves systematically alternating this identical sequence for a predetermined number of repetitions.
Given these numbers are placeholders, more detail and expertise are needed to determine the specific durations, lengths, or frequency for your intervals. It is often recommended to allocate approximately 8% of your weekly mileage to interval training. Therefore, it is beneficial to consult with a coach or running specialist to establish your optimal pacing and distance.
3. Easy runs
Easy runs, also known as base runs or aerobic runs, are runs of short to moderate distances that are done at a pace where one can maintain a conversation while running.
In a training plan, you can usually find these workouts 2-4 days a week. They constitute a significant portion of running at any time, but may constitute an even larger portion when building a running foundation.
Easy runs enhance cardiovascular fitness and stimulate neuromuscular adaptations to running. Additionally, they engage varying muscle groups in the legs and core, aiding the development of effective running technique.
If you’re new to running, it’s possible that no pace feels easy or allows for conversation – all paces can be challenging! This is normal when you’re still learning how to manage your pace. Experiment with gradually decreasing your speed (even if it seems extremely slow) until you reach a point where you can speak a few words.
4. Long runs
Long runs are crucial in getting the body ready for the challenges of longer road races. There are two different definitions for long runs: either runs lasting over 90 minutes or runs that are approximately 30—50% longer than the other runs during the week, depending on who you consult.
Recreational runners getting ready for their initial 5K do not need to be concerned about long runs, but for those preparing for a half or full marathon, they are crucial. Long runs are vital in enhancing cardiovascular fitness, training the body to optimize glycogen reserves, managing glycogen depletion, and boosting mental endurance.
While the primary objective of the race may be to achieve a shorter duration, individuals aiming for specific timings in a 5K or 10K race are likely to incorporate longer endurance runs into their weekly training routine. This is done with the intention of improving running efficiency and building resilience to deal with discomfort.
5. Progression runs
Progression runs involve beginning at a slower pace and gradually increasing the speed as the run continues. Although many individuals can initiate a run at an intense pace, this particular workout poses a challenge by requiring you to maintain a demanding speed until the end. Undertaking these kinds of workouts can enhance your ability to summon a final burst of energy during a race’s conclusion.
Long runs are typically performed at a pace where conversation is possible. For beginners, the pace of the long run may be somewhat slower than that of an easy run, attributed to the tiredness caused by increasing mileage.
In long runs, runners have the option to include walking breaks, which can be beneficial for beginners to manage their heart rate and conserve energy. Even experienced runners, like myself, may opt for walking breaks.
For more advanced athletes who have specific time goals, they may incorporate faster-paced segments into some of their longer runs. For instance, during a 9-mile run, they may aim to complete 1-2 miles at their desired race pace.
6. Tempo runs
Tempo runs, also known as threshold runs, are usually performed at a demanding sub-maximal pace that can be sustained for an hour. By enhancing endurance and raising your lactate threshold, these runs aid in improving performance.
To take a moment to review, what exactly is lactate threshold? It is the point during exercise at which you begin to observe a rapid increase in blood lactate levels. It is not the point at which lactate production begins, but rather when the body struggles to remove it, resulting in a sharp increase in lactate buildup in the bloodstream.
By engaging in traditional tempo runs, you train your body to operate directly at the threshold point, which enables the body to learn how to run swiftly while simultaneously eliminating lactate.
In addition, certain coaches include tempo runs at marathon pace or half marathon pace. These runs are not exactly threshold runs, as they are performed at a slower speed. However, they still require controlled effort and are more difficult compared to conversational pace running. Hence, we can classify them within this category.
When training for races ranging from 5Ks to marathons, tempo runs are essential for runners as they are among the most significant types of running workouts.
7. Recovery runs
Recovery runs, as the name suggests, are workouts that are slower and shorter in duration and are intended for the purpose of recovery.
Although it may seem counterintuitive to run slower in order to run faster, it is crucial to consider the overall goal. Ensuring sufficient recovery time for your body between intense training sessions is essential. This is particularly important on days following high intensity workouts such as intervals or long runs.
One of the benefits of recovery runs is that they enable you to bounce back without reducing your weekly distance. Although it may be challenging to decrease the pace after a particularly intense workout, it is crucial to take it easy the following day in order to avoid overtraining and injury.
Although you may have knowledge about its purpose and benefits, accomplishing it is not necessarily a simple task.
In theory, recovery runs should be simple in terms of physical effort, but they pose more of a mental challenge.
Although many athletes may experience restlessness or a sense of unproductivity when taking rest days, opting for recovery runs can serve as a suitable substitute to ensure that you remain active on the days when your body requires some time to recover. However, it is important to note that this does not imply that you should completely replace all your rest days with recovery runs. Full rest days are still essential.
In general, recovery runs are the simplest to perform. All you need to do is run a relatively brief distance at a comfortable pace. However, the terms “short” and “easy” depend on your individual training plan and fitness level, so take your time to recover at a pace that suits you.
8. Hill workouts
Although hills may appear intimidating, they can play a crucial role in your running regimen. If the race you intend to participate in includes hills, it is essential to train and acquire the necessary skills to conquer them. Furthermore, hills provide an excellent workout option for older runners as uphill runs exert less pressure on the joints when compared to level or downhill running.
In addition to that, these workouts inherently demand more muscle activation and energy consumption, which makes them a good test for runners of any skill level. Hill running can also enhance efficiency, strength, and form.
You have the option to include hills in a steady state run of longer duration, or to perform them separately as an interval workout.
