Different Types of Runs

When we trained for our first marathons, neither of us incorporated different types of runs into our training plan.  Of course, we had long runs in addition to the shorter runs, but we did not do any type of speed work.  Reflecting back on training for our first marathons, we believe that we made a good choice to not include speed work.  Since we were both new to speed work, adding an abundance of mileage and speed may have been too much for us.  However, now that we both have more running experience under our belts, we find it necessary to include a variety of different types of runs into our training schedules.  We will share with you several different types of runs that we use.  Even if you are not training for a specific race, you can do these different types of runs.  If you are new to speed work, be sure to not do too much too soon.  Rather, you should plan to gradually increase the amount of speed work you do.  The amount of speed work you do depends upon your ability level and could range from doing speed work every other week to once or twice a week.  Most importantly, you are looking for a balance when you are planning your running schedule.  You do not have to go all out in every workout…actually, you should not go all out in every workout.  If you balance your running schedule correctly, you will find yourself much happier, motivated, and faster.  We have both been in situations where we “beat ourselves up” for not hitting certain splits during long runs (that were way too fast for a long run anyway).  Since those days, we have come to enjoy the long run more.  Not worrying about our splits and slowing down allowed us to be more motivated and thus enjoy the long run.

Here is a list of different types of runs that you may want to incorporate into your running schedule:

Fartleks: Fartleks means “speed play” in Swedish.  It involves running at an easy pace with bursts of speed of varying distances throughout the run.  Speeds of the fartleks should vary as well as times (anywhere from 15 seconds-3 minutes).  Fartleks are more of an informal type of speed work.  When doing fartleks we like to choose random landmarks to run to.  The benefits of fartleks are training your body to run anaerobically, preparing your legs to feel/absorb a variety of paces.

Tempo Runs: A tempo run consists of an easy warm up jog, followed by a 3-6 mile run near your 10k pace.  This 10k pace is basically a pace that doesn’t allow you to carry on a conversation with someone next to you.  The pace buildup should be gradual, not sudden, with peak speed coming about two-thirds into the workout.  After the tempo run, make sure to include a cool down jog.  Tempo runs increase your body’s lactate threshold, or “LT.” The LT is the point at which lactic acid begins to accumulate in muscles. If a runner increases his or her LT through tempo runs, they will be able to reduce the accumulation of lactic acid and run at higher speeds without suffering muscle fatigue.

Intervals: Interval training is defined as a series of repetitions of work with a recovery period following each repetition.  The duration of each run in an interval session can vary from 100 – 1600 meters. The recovery ratio should be between 1:1 and 2:1, run to recovery. Interval training should be done faster than race pace. The intention of these workouts is to produce lactic acid by forcing one to run the last portion of each repetition anaerobically.

Hill repeats: Hill repeats are an excellent way for runners to build strength, improve their speed, and build their mental strength and confidence in hill running. Although hills come in all different lengths and degrees of incline, the basic concept of a hill repeat is usually the same. You run up the hill fast and then recover by jogging or walking down. When you reach the top of your hill, your breathing should be labored and your legs should feel heavy. If you are training for a marathon and plan to run a marathon with more downhill than uphill running (such as Boston), do some of your hill repeats down as well as up. This will condition your muscles to absorb the shock of downhill running. But don’t overdo it, otherwise you’ll increase your risk of injury.

Recovery runs: Recovery runs are the most important part of your training regimen. The body needs a break from the intense training a distance runner puts it through. The hard workouts provide the stimulus to help you improve. The recovery runs are when you will see those training benefits. Running fast everyday will lead to overtraining, and may cause unwanted injuries.  You should be able to EASILY carry out a conversation with someone.  Remember that recovery runs should not replace rest days.  You still need at least a day dedicated to rest.

3/1 Training: You run the first ¾ of your long run at an easy pace and then do the final ¼ of at a slightly faster race (still slower than race pace).  It is important that these workouts are not done too often.  Hal Higdon recommends doing 3/1 Training once every three weeks during your long run.  He also notes that this workout cannot be done unless you listen to the rule about running your long runs SLOW.

Race Pace: This type of run is ran at race pace.  For example, if you plan on running a 4-hour marathon, your pace would be a 9:09.  Therefore, these types of runs should be ran at a 9:09/mile pace.  Race pace runs get you accustomed to running at your goal pace.  Race pace runs should not be used for long runs.

• Share