Types of Running Training
My daughter competing in a track meet for fun.
Depending on where you are in your journey of a runner’s life, you may have no idea that there are different types of running training or you may be incorporating them like a pro! It is totally fine if you just like to run at whatever pace feels good that day. Maybe you’re a social runner and you’re just out there to have fun. That is really the most important thing.
If you are a runner who is hungry for more speed and you are driven toward particular goals, varying the types of runs that you do is pretty important. To meet those crazy and exciting goals, you need to improve your VO2max (the maximum amount of oxygen that a person can use during intense exercise), build mitochondria (to produce more energy), and increase your lactate threshold (the point in exercise in which the body is producing more lactate than can be removed, so it begins to accumulate in the blood).
How can a runner accomplish all of those things?
1. Tempo Run:
What is it? A run that lasts for about 20 to 40 minutes and feels uncomfortable but doable. Jack Daniels, Ph.D. says the pace should be 25-30 seconds per mile slower than your 5K race pace. The RRCA says the pace should be somewhere between your 10K-10 mile pace. There should be a 1 to 2 mile warm-up and a 1 mile cool down as well. There are other variations to this type of run as well.
What does it accomplish? This will improve your lactate threshold. Essentially, this helps you to improve your ability to produce , you will be able to perform better at your next 5K, marathon, or anything in between.
How often should you do it? No more than once each week.
2. Interval Run:
What is it? This is when you alternate between a very fast pace and a recovery jog. Usually the intervals are between 400 and 1200 meters (0.25-0.75 mile). The recovery jog is usually at least 400 meters; however, many times it can be as long as the high intensity interval. The pace should be equivalent to your 5K race pace or slightly faster.
What does it accomplish? Your VO2 max will improve as a result of these workouts. This means that your working muscle will be able to extract more oxygen from your blood to produce energy. Contrary to popular belief, your lung capacity is never a limiting factor unless you have COPD or asthma. A healthy pair of lungs can always bring in enough oxygen for your working muscles, but untrained muscles are unable to fully utilize the oxygen.
This type of run is very helpful to those who are training for a 10K or shorter race. It may or may not be helpful to those training for longer races. For this reason, I think it is a great workout if you can do it. If you are prone to injury and training for a half-marathon or marathon, the risk of this run may outweigh the benefits.
How often should you do it? Once a week or less.
3. Long Slow Distance and Easy Runs
What is it? These runs are typically medium to long in distance, but feel fairly easy. They may be around 1 minute (or more) per mile slower than race pace for that particular distance. You should be able to easily carry on a conversation during this run.
What does it accomplish? This is a really important part of any training regimen, regardless of the race distance you are training for. When this is a shorter run, it is more of a recovery run. A short easy run helps to bring blood flow through your body, delivering nutrients, and aiding in faster recovery.
These runs, especially the longer variety, help to stimulate the production of more mitochondria, increase capillaries, increase glycogen in the muscles (as long as you ingest some carbohydrate after exercise!), improve efficiency of the heart, improve ability to use fat as fuel, etc etc etc. These runs are a very important part of training!
How often should you do it? This should be the majority of your training runs.
4. Fartlek Runs
What is it? In Swedish, fartlek means “speed play”. This is a run you can have fun with! Whether you make a game out of it or just vary your speed, hills, and/or terrain, we would call that a fartlek run. Runs like this should be fun and help to break up boredom.
What does it accomplish? A break from the regular routine. Hopefully it provides some fun. The physiological benefits will vary depending on what your run includes.
How often should you do it? Whenever you need to change things up.
5. Hill Repeats
What is it? Basically, just how it sounds. Find some hills and run up and down them.
What does it accomplish? This will definitely help to build strength in your running. You will improve your ability to tackle hills in your regular runs and in races without sacrificing as much of your pace.
Running back down those hills has benefits as well. You use more of your quadriceps when running down the hills, which is a muscle group that doesn’t get used quite as much in running. For those of you who have run a downhill marathon or Boston, you know that this can be valuable.
How often should you do it? No more than once each week. In my opinion, you don’t have to do this at all. If you choose running routes that are similar to the elevation in your upcoming race, you will be fine. However, if you are so inclined, this type of workout certainly can’t hurt!
It can’t hurt to reiterate that your medium to long runs at an easy pace should be the majority of your training. So, if you wanted to incorporate hill repeats, it would behoove you to put that in place of a tempo or interval run. A very important part of training is recovery. Without recovery, your body can not repair itself, become stronger, and adapt to the training stimulus.
Another important point is that you do not have to run 7 days or even 6 days weekly. Some people feel that they must run daily or almost daily in order to achieve big results. That is just not true. Riding a bike, swimming, or getting on the elliptical machine will also help you with endurance.
Please do not neglect strength training! This is such an important point of keeping your body healthy and achieving your goals as a runner.