In order to get the most out of our running, we need to make sure that our training programme includes a variety of types of run. This not only helps to keep the running interesting and thus keep us motivated, but as the different types of run bring us different benefits it ensures that we get the most out of our training, stay injury free and ultimately maximise our performance.
This article will cover 8 of the main types of running training sessions that you should consider including in your training programme.
Maybe this year you will achieve some improved results and even PB’s?
Recovery Run
A recovery run is a relatively short run performed at a steady, slow pace. Recovery runs are best done as the next run after a hard workout such as an interval run. Do your recovery runs as slowly as necessary to feel relatively comfortable despite lingering fatigue from your previous run. These runs are really important – REMEMBER – not every run should be a PB!
Base Run
A base run is a relatively short to moderate length run undertaken at a runner’s natural pace. While individual base runs are not meant to be challenging, they are meant to be done frequently, when added together they stimulate big improvements in aerobic capacity, endurance, and running economy. This type of run would be prevalent during the early to mid stages of your preparations for a competition in order to build up the miles in the legs.
Long Run
A long run is a base run that lasts long enough to leave a runner moderately to severely fatigued. The function of a long run is to increase raw endurance. The distance or duration required to achieve this effect depends, of course, on your current level of endurance. As a general rule, your longest run should be long enough to give you confidence that raw endurance will not limit you in races. Remember the 10% rule – when building up volume only increase your distance by 10% per week.
Progression Run
A progression run is a run that begins at a runner’s natural pace and ends with a faster segment at anywhere from marathon to 10K pace. These runs are generally intended to be moderately challenging—harder than base runs but easier than most threshold and interval runs.
Intervals
Interval workouts consist of repeated shorter segments of fast running separated by slow jogging “recoveries”. This format enables a runner to pack more fast running into a single workout than he or she could with a single prolonged fast effort to exhaustion.
Interval workouts are typically sub-categorised as short intervals and long intervals. Long intervals are 600-2000m segments run in the range of 5Km/10km race pace with easy jogging recoveries/rest between them. They’re an excellent means of progressively developing efficiency and fatigue resistance at fast running speeds.
Short intervals are 100-400m segments run at roughly 1,500m race pace or faster. They boost speed, running economy, fatigue resistance at fast speeds and pain tolerance. Distance runners typically use shorter, faster intervals earlier in the training cycle to increase their pure speed and then move to slightly longer, slower (but still very fast) speed intervals to add fatigue resistance to their speed.
Fartlek Run
Not unlike an interval session, a fartlek session is done with less formality. Take a normal run route and use different markers such as lamp posts, road junctions, uphills or downhills to dictate the interval section. It’s a good way to begin the process of developing efficiency and fatigue resistance at faster speeds in the early phases of the training cycle, or to get a moderate dose of fast running later in the training cycle in addition to the larger doses provided by tempo/threshold and interval workouts.
Hill Repetitions
Hill repetitions are repeated short segments of hard uphill running. They increase aerobic power, high-intensity fatigue resistance, pain tolerance, and run-specific strength. The ideal hill on which to run hill repetitions features a steady, moderate gradient (4-6%). Hill repetitions are typically done at the end of the base-building period as a relatively safe way to introduce harder high-intensity training into the program.
Oh! and don’t forget the downhill aspect of running – a lot of time and wasted energy can be saved by running downhill with good form.
Tempo Run
A tempo run is a workout that features one or two sustained efforts somewhere in the range of lactate threshold intensity, which is the fastest pace that can be sustained for one hour in highly fit runners and the fastest pace that can be sustained for 20 minutes in less fit runners. Tempo/threshold runs serve to increase the speed you can sustain for a prolonged period of time and to increase the time you can sustain a relatively fast pace.
In summary, the inclusion of the different types of running will really enhance the hard work that is put in to the hours spent pounding the tarmac and trails through the winter. You don’t have to be a very good/elite runner to use all of these methods. Whether you are transitioning from a walk jog or looking to take your 5km, 10km, half or full marathon times down, this really works.
Need more advice? Consider attending one of our <a href=”http://www.drummondclinic.co.uk/service/natural-running-workshops/”>Natural Running Workshops</a>, or having a one to one session with one of our running coaches.