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The typical training program for most novice and intermediate runners seems fairly standard. Day one – 3-4 miles, day two – 4-5 miles, day three – 2-3 miles, day four – OFF, day five – 3-4 miles, day six – 4-5 miles, day seven – OFF. Rinse and repeat.
The mistake most runners make is that they do what is comfortable, essentially long, slow distance runs. Whether you’re training for a 5K, a half-marathon or just to get into better shape, changing your pace will lead to improved aerobic ability and a more interesting training regimen that might get you through the doldrums of the winter. There are many types of workouts that can be inserted into your pattern of long runs to improve your strength, speed and endurance.
Maintenance runs – these are your standard distance runs, usually done at a pace that is comfortable enough for you to hold a conversation, but in between breaths. This is the bread and butter for most runners, and if done 2-3 times a week, will slowly build aerobic endurance and strength. One mistake most runners are guilty of with these runs is not maintaining a steady pace throughout. Don’t get out too fast and don’t try to pick it up too much at the end.
Recovery runs - If you’re doing all of the necessary work throughout your week, a run about 30-60 seconds per mile slower than your normal pace will be necessary to maintain the proper amount of rest in your regimen. Not to mention, this is a great way to get more mileage in. If you are dropping your pace by 10%, you will find that you can go a lot farther. Sometimes, even just keeping the first 1-2 miles slower than usual, runners find themselves so relaxed that they will finish a recovery run at the same time as a maintenance run. It’s just a matter of mental and psychological relaxation.
Tempo runs - If recovery runs are 30-60 seconds slower than normal, then a tempo run is the opposite – 10% faster (30-60 seconds as well). What a tempo run does is essentially mimic the kind of lactic acid buildup that a 5K or longer race would put a runner through by running a hard, steady effort for a prolonged period. These are the most beneficial workouts during the early phase of training, as they provide the building blocks necessary to ready the runner for some strength and speed training.
Hill repeats - Depending on the type of runner you are, these are either your best friend or your worst enemy. Hill running teaches good form (midfoot strike, forward lean, arm drive) that many flatlanders seem to get lazy about and forget. Likewise, properly performed hill workouts help build a strength endurance base that can carry through a season. One workout I like to put my runners through is essentially a 4-mile run on a gradual 800-meter hill. The first 400 meters is called “up” (although the last 100 meters does flatten out), and the second 400 meters is called “down.” When running uphill, try to achieve 5K race pace, but when you hit the downhill mark, settle into a recovery effort. You’ll be amazed by how fast you can run this 4 miles if your downhill recovery is run by leaning forward, striking with the midfoot and letting gravity do the work. I’ve had runners shockingly run a 3-mile personal best in the midst of this workout, because they doled out the hard and easy work evenly.
Fartlek runs - A Swedish word meaning “speed play,” Fartlek is a funny sounding term, but for runners experienced in its many benefits it’s no joke. A Fartlek run starts out like a normal maintenance run, but includes a series of roughly 30 second “pickups” to 5K race pace. The mistakes some runners will make are to either run too many pickups during a run (making proper recovery impossible to achieve), to run the pickups too fast or to fail to transition back into normal maintenance pace when the 30 seconds is up. Nonetheless, the benefits are many, as you can run a Fartlek run either as a workout in and of itself, or piggy back it to a tempo workout. Also, these are a great way to practice changing pace and/or kicking at the end of a race, something any runner will have to be ready to do, like it or not.
Strength intervals - These tend to be longer intervals run at or near (5% either way) race pace. As your training progresses, getting you closer to race time, you can shorten these intervals and increase both the speed and the rest. Early in the season, running 5 x 1000m (if training for a 5K), at 95% of your pace should go along with short rest (2 minutes jogging), but as the season progresses, this same workout can be done at a faster pace (105%), with long rest (2 minutes jogging, 2 minutes standing). Interval workouts should increase in speed and quality as the training program progresses.
Speed intervals - These should be saved for the end of your season or training program for your 5K race. Running intervals (800m, 600m, 400m) at a faster pace than your race goal can be very productive, but without the endurance from your tempo runs, the strength from your early season intervals and the overall aerobic base from your long runs, these will essentially be useless. For any race 5000 meters or longer, this is the least necessary part of your training regimen, but it can be helpful to give a runner the mental strength and psychological edge going into a race that he has more tools than his opponents to succeed.
Putting it all together - With seven different types of workouts provided, what should you do in a given week to train (Hint: NOT one of each). I like a schedule that looks like this, but you can feel free to set your own:
Early Season:
Monday – Maintenance
Tuesday – Maintenance
Wednesday – Tempo
Thursday – Recovery
Friday – Maintenance
Saturday – Strength int.
Sunday – OFF
Mid-Season:
Monday – Maintenance
Tuesday – Fartlek
Wednesday – Hill Repeat
Thursday – Recovery
Friday – Maintenance
Saturday – Strength int.
Sunday – OFF
Late Season:
Monday – Maintenance
Tuesday – Maintenance
Wednesday – Tempo
Thursday – Recovery
Friday – Maintenance
Saturday – Speed int.
Sunday – OFF
No matter what you decide to do, don’t wing it. Have a plan and stick to it throughout your training. Obviously, adjust goals and paces as necessary, and always listen to your body. You’ll find that you’re getting plenty of work and mileage in, but you’re breaking the monotony of daily long runs. Happy trails…
(Mike Miller has coached cross country and track and field for 11 years. His teams have won six conference titles, two divisional championships and one state championship)
You actually make it seem so easy together with your presentation but I in finding this topic to be really one thing which I believe I might by no means understand. It sort of feels too complicated and extremely huge for me. I am looking ahead to your subsequent post, I¡¦ll attempt to get the hold of it!
I know, Magic Spells. I’d love to try some of this but it all overwhelms me…where do I find these hills and stuff…I need all this training stuff way dumbed down.