Typical Types of Training: Runs & sessions

Typical or General Training Systems

In no particular order, usually fitting them in over a three week progressive cycle with a fourth easier week (usually with a race),

Allowing recoveries from harder runs / sessions and structuring weeks towards your main goals. Sometimes a shorter cycle in main competition phases.

The Key Ingredients to a Training System

In looking at any given successful training programme, the key ingredients that can always be found, are as follows :-

� Aerobic Endurance Training- LSD / Long Steady Runs. Number one on any plan.

Usually off-road, can include hills, easier recovery pace after a race or building up distance or time on feet, but on most runs some steadier pace later into the run.

Along with medium distance runs, these are an essential part of training and progression, and the basis of building endurance so as to go on to faster training sessions and races.

Marathon Training Runs are done with a bit more structure and introducing event specific pace in stages on some of the runs for marathons.

N.B. There are a number of ways to do this, but should not be overused.

N.B. For any progression or to have more intense training blocks, this run is the most essential.

� Aerobic Training - steady running-

Easy to medium paced steady running that forms the foundation of your system and training runs as relaxed, steady, medium distance runs.

� High-End Aerobic Training - fast running

Training at the very upper edge of the aerobic running system. Includes Lactate Threshold (LT) Tempo running, OBLA progression runs, acceleration runs, and steady state marathon pace, LT or sub-LT cruise long intervals / reps .

So Tempo runs at LT progressing over the training block / phase, but also longer steady state marathon pace tempo, can be broken down to cruise reps with shortish recoveries. ie 3 x 10mins, 5x5mins, 8-10 X 1k and can be run as sub Tempo Road reps or XC intervals on grass or with hills included.

� Aerobic Capacity Training-

Training done to increase aerobic capacity.

Usually 2-10 minutes repeats in length with equal to near equal rest, run at between 3k and 8k pace, longer recovery than cruise reps. Includes VO2max training. Usually progressed before peaking for a goal race. Used carefully, as can bring you on too quickly to peak.

� Anaerobic Training- Speed Endurance

Training of the anaerobic energy system whether with Anaerobic Capacity or Lactate Tolerance training. Usually 30 sec to 2 minutes repetitions in length with equal to near equal recovery intervals, run at between 1500m to 3k pace. Includes VO2max training.

These repetitions are fast and very taxing, and can sharpen you to turn form around quickly, but should be should be used wisely to avoid, injury, over-training or illness, but can also have volume and progression over a season or training block or phase.

� Alactic training- Speed Training

Training that focuses on the Creatine Phosphate energy system. Developing fast twitch fibres response. Used to develop pure speed and sprint ability, whether for short races or for change of pace near the end of races. It can also be done as short hill sprints or fartlek.

� Strength training and conditioning;

Whether it's through circuit training, core stability, proprioceptive form drills, plyometrics, isometrics, yoga, light weights, or simply running up and down on hilly courses. N.B. Can involve structured cross-training.

� Recovery-

Easy jogs, shake out runs, or rest meant for recovery.

Recovery easy or shake out running, plus warm up and cool down runs.

N.B. Can involve structured cross-training.

N.B. These are just brief descriptions, and I will go into more specific detail as regards the application of all these runs and sessions, in other documents. But will lay it out in simple practical terms relating to actual runs and sessions to carry out and at what frequency.

Everything is all relative to your current training and racing levels, events distance / surface goals and seasonal or phase timing.