In this blog post we will look at the range of different runs you can incorporate into your training plan. Different types of runs train your body in different ways, such as building speed during an interval session, or building endurance in a long run. It is therefore important to include a range of runs in your training in an approach that is tailored to support your running goals.
Base runs make up the foundations of your training plan and help to gradually build up your mileage. You are aiming for an easy, conversational pace, so 3-4 RPE effort or Zone 2 65-75% HR max. These runs work the cardiovascular system to build on your aerobic fitness, they also build muscle strength and improve the body’s ability to burn fat and carbohydrates.
Shoe suggestion – Brooks Ghost
A tempo run, also sometimes referred to as a threshold run, is done at a comfortably hard pace, usually between 5km and ½ marathon race pace, that can be sustained for between 20-60 mins. These runs have the goal of increasing your endurance so you can sustain a target pace for longer periods of time or distance. They should include a warm up, main tempo session and a cool down.
Shoe suggestion – Saucony Endorphin Speed 4
The key to a progression run is finishing faster than you started, so you progressively increase your effort during the run either using pace or RPE as a measure. How you increase your effort can vary, for example you could warm up, then increase your effort every mile or KM of your run, then cool down, or you could split your run into three chunks and increase your effort for each chunk. Progression runs help you build from your base fitness and move towards speed work and running at a harder effort; they can help build confidence and prepare you for pushing at the end of a race.
Shoe suggestion – Adidas Boston 12
An interval run involves a mix of running quickly for short periods, then recovering during a period of either slower paced or stationary rest. Interval runs are a form of speedwork that help you practise running quickly to improve your overall pace. An example session could be a warm up followed by 10 X 1 min efforts, with 1 min recovery in between, finished with a cool down. As your performance improves you could push yourself to do longer efforts in distance or time, or include some efforts up hills, there are lots of variations to try.
Shoe suggestion – Brooks Hyperion Max 2
Fartlek is a Swedish work for ‘speed play’ and is essentially a continuous run with less structured intervals of hard effort and easy of differing lengths time mixed in. The main thing with this kind of speedwork is that it should be spontaneous and fun. You do not need to time the length of the harder or easier efforts, you could use landmarks like lamp posts or trees, or just go with how you feel.
Shoe suggestion – Brooks Glycerin
The goal of your long run is to build your distance gradually over the duration of your training plan towards something close to your target or race distance. This type of run increases your cardiovascular, muscular and mental endurance and improves your aerobic energy systems. Long runs should be done slow, at a conversational pace about 60-65% Max HR or 2-3 RPE.
Shoe suggestion – New Balance 880
These are runs done within 24hrs of a hard run, with the aim increasing circulation and easing any muscle aches from the previous hard effort.
If you monitor your heart rate during your training, you want to aim to stay between 55%-65% of your maximum if possible, or around 1-3 RPE.
Shoe suggestion – Hoka Gaviota
