Training season is upon us. Hallelujah.
Here are my (not everyone’s are the same:) definitions of different types of runs, my favorite resources and links to more in-depth post that I have done in the past!
The Easy Run– Running anywhere from 20 minutes to 2.5 hours paced slower than your marathon goal pace by 1-2 minutes (from the Hansons Marathon Method) These are the types of runs that make up the majority (50-75%) of our running. These are needed to help your body properly recover from hard runs and to help us to rebuild and gain strength. For more go—> HERE (the benefits of easy running), HERE, HERE or HERE!
The Long Run– “Any run that’s longer than a weekly run, which is the foundation of marathon and half-marathon training. These workouts help build endurance and psychological toughness that can help you get through race day.” (source) It is all about TIME ON YOUR FEET! My tips for the long run, long run benefits and great articles HERE and HERE!
Hill Repeats- These are incredible for your running, they make you stronger and faster and can also help you with your form (hills force you to lift your knees and drive your arms). They are speedwork in disguise. Find a hill (or a series of hills) that is moderate in grade (around 60 seconds of running long) and run up hard with an easy jog/walk back down and repeat. I usually do 8-10 of these per hill workout. More HERE and HERE! PS if you live in a flat area don’t forget you can always do hill workouts on the treadmill and play around with the incline!
Speedwork– Any workout done faster than your normal pace. Examples—> Repeats (fast for a certain distance with recovery jogs in between and repeated), Yasso 800s, and intervals. These are done at a hard effort and they are challenging but remember to save your racing legs for race day. Don’t waste your best effort on a speedwork session… save a bit for the race. Doing these at the track is kind of fun because it is nice to have a change of scenery and to run on the softer surface. The track also helps with your mental toughness because sprinting around a circle a bunch can be tough to push through! My track workout steps and 39 speed work workouts!!!
Progression Run– These types of runs teach you to start slow and finish fast which will definitely help you in your racing! Easy enough—> start slow and finish fast. They help you learn how to negative split (second half of your run faster than the first half). I love these because it takes a few miles for my body to warm-up and I love to finish off the run feeling like I pushed it to finish faster! Find more HERE, HERE and HERE!
Fartleks– Swedish for Speed Play! A great way to sneak in some speedwork without a lot of structure. Speed up x amount of times for as long as you want. It could be that every few minutes you go FAST until the next stop light or that you just throw in some sprints every time the chorus of the songs you are listening to comes on. HERE, and HERE are some more resources!
Strides (kind of like Fartleks)- Not all-out sprints but short periods of faster running (usually about 80-100 meters). Short accelerations! Great way to teach your body quick leg turnover and they really increase your heart rate. After doing a few stride workouts on flat courses try them on rolling hill courses so that some strides are performed on up-hills, some on flat ground and some on down-hills. HERE is one of my favorite workouts that includes strides at the end!
Tempo– These are my favorite because they really help me to learn how to pace myself and to stay consistent. These are done at a ‘comfortably hard’ (not all out but definitely pushing yourself and something you can sustain) effort. Tempo miles (anywhere from 3-10 miles) are usually sandwiched in between a few warm-up and cool-down miles. Unlike a lot of other forms of speedwork, there is no recovery time taken during the tempo workout. You can preform your tempo miles at race pace and that always helps me feel more confident about race day! More about them—> HERE, HERE and HERE!
Trail Run– Happiness. Exploring nature up in the mountains or along a peaceful dirt road. No cars or distractions… just you and happiness hanging out together:)
indoor swimming pool for our Monday night.
And then we went to Cafe Rio because I have been craving their guacamole like crazy lately.
We ended the night with some Thomas the Train in bed and a peace sign.
She runs fast, in circles and she likes it.
What is your favorite type of run lately? Why? Least favorite type of run?
Any runs/definitions/examples to add to the list? The more the merrier!
What have you been craving lately?