Running Training 101
Types of Runs
### Easy Run
The easy run is the primary run on most days, designed to feel very relaxed—there’s no such thing as 'too slow.' This type of run builds aerobic strength and aids recovery from harder sessions. Typically, you should aim for Zone 1–2 HR, with an example being daily mileage at a conversational pace.
### Tempo Run
The tempo run consists of sustained efforts just below the lactate threshold (the 'burn' point). This type of run raises your lactate threshold, improving efficiency at faster paces, which is the top predictor of performance. You’ll want to stay in Zone 3 HR, with examples including a 20-minute tempo or 5×6 min with 1 min rest.
### VO₂ Intervals
VO₂ intervals are hard workouts that push past the lactate threshold, leading to heavy arms and legs. These workouts are used sparingly but are crucial for training the body to tolerate lactate and prepare for peak performance. They generally fall within Zone 4–5 HR, with examples like 10×1 min hard with 1 min rest, or hill repeats.
### Long Run
The long run is a key weekly session, making up approximately 20–25% of your total mileage and lasting 1–2 hours. This type of run builds aerobic capacity and endurance by handling a higher volume in one session. You should aim for Zone 1–2 HR, with examples including 12–18 miles at an easy pace, depending on your weekly mileage.
### Hill Repeats
Hill repeats consist of intervals on a moderately steep hill, lasting 30 seconds to 5 minutes. This workout improves running-specific strength while stressing both aerobic and anaerobic systems. Depending on your effort, these will typically fall in Zone 3–5 HR, with an example being 6×2 min hill reps.
### Rest Day
Incorporating a rest day at least once per week is essential for recovery and adaptation.
### Strides
Strides are short accelerations (80–120m / ~20 sec) to about 90% of max speed; they are not sprints. These reinforce fast running mechanics and smooth form, usually done in 4–10 reps after an easy run.
### Short Hill Sprints
Short hill sprints involve maximal 6–12 second sprints on a steep hill, followed by 3 minutes of rest. This workout trains maximum speed and power output, typically totaling 4–8 reps.
