Introduction:
Whether you're a seasoned marathon runner or a novice jogger, understanding the different types of training runs and their purpose is crucial for maximising your potential and achieving your goals. In this blog, we'll explore the three pillars of effective running training: long runs, speed intervals, and tempo runs.
1. Speed Intervals
You know how little kids run as fast as they can, rest, then do it again? Yeah, speed intervals are basically the same thing, but with slightly more structure. The idea with speed intervals is that you alternate between periods of high-intensity effort and recovery, to help improve your anaerobic threshold and top-end speed. If possible, it’s usually best to do these sessions on a track or a treadmill, because they’re flat, so it’s easier to hold a consistent effort and monitor your pace.
For example: 10 x 400m @ Current 1km Pace (Rest 60 Secs Between Efforts)
2. Tempo/Threshold Runs
A tempo run involves sustained effort at a challenging, but manageable pace. The goal is to run at a pace just below one's lactate threshold, the point at which your body starts to accumulate lactate faster than it can clear it. These runs therefore promote increased stamina and speed. In other words, they help you run faster, for longer periods. These sessions can be done on a treadmill, a track, or on the road.
For example: 3 Rounds - 5 Mins @ Current 5km Pace / 5 Mins @ HR Zone 2
3. Long Runs
Long runs are exactly what they sound like. The primary purpose of long runs is to teach your body to efficiently utilise oxygen, improve muscular endurance, and mentally prepare you for the demands of longer races. The goal is to run at an easy pace and just accumulate time on feet. It’s usually best to do these sessions on the road (on a trail or canal path ideally), to provide some scenery, making them more mentally stimulating.
For example: 90 Mins @ HR Zone 2 (Continuous Effort - No Rest)
Finding The Right Balance
Finding the right balance between high-intensity runs and easy efforts is crucial for avoiding burnout, reducing the risk of injury, and optimising your performance. I encourage you to adopt the 80/20 rule, which suggests that roughly 80% of your running volume should be done at low to moderate intensity, while the remaining 20% should be high-intensity efforts.
This principle emphasises the importance of incorporating plenty of long, easy, slow distance sessions into your training regimen. These low-intensity workouts provide the foundation for your fitness, allowing your body to adapt and recover between harder sessions. Conversely, the 20% of high-intensity training, which includes speed intervals and tempo runs challenges your body to push its limits and make performance gains.
Summary
In conclusion, incorporating a variety of training runs into your weekly schedule is essential for becoming a well-rounded and resilient runner. Long runs build endurance, speed intervals enhance top-end speed, and tempo runs improve your ability to sustain race pace. By understanding the purpose of each type of training run and incorporating them strategically into your training plan, you'll be well on your way to achieving your running goals and unlocking your full potential.