Running 101

Easy Run. This will be the primary run on most days. Easy runs are meant to develop basic aerobic strength and to help recover from harder sessions. No such thing as too slow on these runs, they should feel as easy as possible. For easy runs, we want to stay in Zone 1 or Zone 2 for our heart rate zones.

Tempo Runs/Threshold Runs. These types of runs will be the bread and butter for the majority of our structured workouts. The purpose of a tempo or threshold run is to develop and increase our lactate threshold. The lactate threshold is the point in which lactate levels or lactic acid begin to rise rapidly. In layman terms, this is the point where the legs start to burn and turn to bricks. We went to avoid crossing the lactate threshold, so these runs will be performed slightly below that lactate threshold turning point. A high lactate threshold is the number one predictor of good performance, as it allows us to run faster and more efficiently at faster paces witthout crossing over the lactate turning point. All of these runs will be performed in Zone 3 of our heart rate zones. An example might be something like a 20 minute tempo, or something like 5x6 minutes w/1 minute rest in between reps.

VO2 Intervals. We will occasionally sprinkle in workouts that are designed to cross the lactate threshold. This allows us to get used to accumulating lactate and running at faster paces. These are the classic gut buster type of workouts where the arms and legs get heavy. These are hard on the body and difficult to recover from so we will use them sparingly. An example might be something like hill repeats or 10x1 minute hard with 1 min rest. These are generally performed closer to race day to help us peak. For these, we will be in Zones 4 and 5 for heart rate.

Long Run- Exactly as it sounds. Once a week we will do a longer run that is approximately 20-25 percent of your weekly mileage. These are done at an easy pace and range from 1-2 hours of continuous running. We should be staying in zones 1 and 2 for our long runs. The purpose of the long run is to develop aerobic strength and get our bodies used to running a high volume all at once.

Hill Repeats-Hills pay the bills! Hill repeat workouts are an excellent way to gain running specific strength and to simultaneously stress both the aerobic and anaerobic systems. These will generally be performed on a moderately steep hill with efforts ranging from 30 seconds to 5 minutes.

Strides-Strides are done following an easy run to help get our bodies used to running at faster paces with good form. A stride is an 80-120 meter (or 20 seconds) acceleration that builds up to about 90 percent of our full speed. Not an all out sprint, but these should feel fast. I will assign these occasionally on the schedule and usually we will do between 4-10 reps.

Short hill sprints- short hill sprints are designed to work on maximal speed and power output. These are performed by finding a steep hill and sprinting up it for 6-12 seconds, then taking a full 3 minute recovery in between reps. We generally aim for 4-8 reps.