Types of runs and sessions

Training paces spectrum

LOW END AEROBIC : Easy & steady.

RECOVERY RUNS,

sometimes slower than easy running, how slow is not important, usually a shortish run, but can also be a longish run, but easy 25 - 40 minutes generally:

At least 2 minutes plus, slower than your 10k pace, 1m30s+ slower than your marathon pace or even a slower and very conversational pace.

EASY RUNNING,

Is relaxed running, can still be on long runs (EASY LSD), or early morning runs.

Objective, Aerobic endurance, capillary and mitochondria recruitment and development.

Also Very conversational pace.

STEADY RUNS, MAINTENANCE RUNNING, MODERATE INTENSITY

Normal running pace, a good pace but very recoverable from, and base building.

Changes to make a key session (ie hard) if maintained on a tougher long run.

Objective, Aerobic endurance, capillary and mitochondria recruitment and development, fat utilisation.

HIGH END AEROBIC : Hard but comfortable

STEADY STATE; MARATHON TEMPO PACE usually from 40 mins to 75mins.

Low end tempo, but still high end aerobic, can be part of a long run for event specific training or split into long reps on an LSD run.

HALF MARATHON TEMPO PACE (just above LTP lactate threshold)

So can keep it going for a bit longer and slightly more easily recoverable from.

Usually for 30 - 40mins, plus warm up / down.

Can fit one or two more of these runs in within a monthly training block.

L.T. (15k / 10ml ?) LACTATE THRESHOLD / LACTATE TURN POINT, TEMPO PACE

half marathon pace for faster runners, generally 10ml pace for most,

but slower runners at nearer to their 10K pace. Usually 20 - 30mins plus warm up/ down.

Can be split into a few long reps with minimal recovery.

Also progression runs, acceleration runs or OBLA runs (onset of blood lactate accumulation).

SUB MAXIMAL(8-10K pace) TEMPO LONG REPS (high end tempo).

Grass or road as cruise reps, eg 3 X 10mins. 5 x 5mins etc can be on hills.

SPEED ENDURANCE TRAINING : fast hard interval running, lactate buffering

ANAEROBIC / VO2max

Usually 3K - 10k pace, interval training, short recoveries for lactate buffering.

Can be quite high volume, with only partial recoveries.

Can be done as part of fartlek run.

Surface can vary ie. Grass, track, road, undulating etc.

SPEED BASED TRAINING

SPEED ENDURANCE (usually 1500m pace, 800 -3K pace) repetitions with longer recovery interval training.

Can also be done as part of a fartlek run.

SPEED TRAINING, sprints, strides, short hill sprints & reps, sand hills etc

Can be during a fartlek run.

• 1. All runners need a long endurance run

  2. All runners need a Tempo run, LTP or SS.

  3. All runners need a hard key session at race pace intervals.

  4. All runners need some running at faster than race pace, fartlek, 200-

  5. All runners need days of easy running and recovery.

  6. All running should be progressive to your goals.

  7. All runners need conditioning, either core strength, yoga, Pilates, Isometrics, dynamic mobility stretching, proprioceptive drills, whether at home or in a gym.

  8. N.B. How often all these are done, depends on the individual goals, lifestyle and motivation.

Details Coming Soon

Types of runs and sessions

Tempo training

Types of runs and sessions