When designing your training plan, you might use several different types of runs at various points in your training cycle. You’ll need an understanding of what each type of run will give you in order to decide if you’ll want to incorporate it into your plan. Today, though, we are only going to talk about types of training runs. We’ll get into training plans in a few more weeks.
Of the many types of training runs that are out there, I use the following the most for my own training and when designing training plans for clients:
Easy Conversation Pace Run – Running at a pace where you can easily hold a conversation with a friend during your run. These runs are great for after a tough run, or for adding on additional mileage you might need during the week of your shorter run during marathon training.
Long Runs – Runs usually of ten miles or greater where the goal is to build up cardiovascular endurance, and prepare your legs for carrying you for several hours.
Track Intervals – Running multiple shorter and faster repeats on a track with slow recovery runs between repeats. Intervals are usually 400 to 1600 meters long with a 400 meter recovery. Track repeats are great for building speed.
Tempo Runs – A tempo run is made up of an easy and comfortable warm-up, a middle tempo portion that’s run at a sustained faster pace, and an easy slow cool-down. The warm-up, tempo miles, and cool-down distances vary depending on what distance race you’re training for.
Fartleks – The word fartlek is a Swedish word meaning speed play, and it’s a great way to get faster without an organized plan. The concept is very simple – pick up your pace for any given time until you need to recover, slow down to recover, and then repeat. Running fartleks is a very informal form of interval training, with no strict rules, no set distances, and no time goals.
Race Pace Run – Running consistently at the pace in which you plan to run your race. You could add race pace into the middle of your long run for a few miles, or you could sign up for a shorter distance race than your targeted race and run it at race pace. Running at race pace helps build confidence for the big day.
Reverse Splits – Running the second half of the training run or race faster than the first half.
Progression Run – Gradually increasing your speed over the course of your run. Each mile is faster than the previous.
Like with anything else, I have my favorites. I prefer hills for strength, tempos for speed, and long for endurance, but that’s just me. And of course I love my easy conversation pace runs with my friends when I feel I need to pull it back a notch and let my body take it easy. Try them all and see what works best for you!
- Questions:
- Which of the above types of runs do you incorporate into your training?
- Which types of runs do you enjoy most?
- Which types of runs do you dread the most?
I try to do them all. I love tempo, speed and hill workouts though!
Sue @ This Mama Runs for Cupcakes recently posted…Weekly recap–blogger meetups and a proud mama moment
I love hills as I’m running down the last one! 🙂
I hate speed work! Probably explains my slow running pace 🙂
Deborah @ Confessions of a Mother Runner recently posted…Southwestern Pasta Salad w Cilantro Lime Vinegarette
You are too funny! Come join us. We make it fun! 🙂
I’m fairly certain I don’t have a pace where I can hold an easy conversation! HA!
Courtney @ Don’t Blink. Just Run. recently posted…Abington Police Community Partners 5K Race Recap
HaHa! 🙂
I am working some speed work into my training, I don’t hate it 🙂 Hills, that is another story! Great article!
Mary Beth Jackson recently posted…Happy Birthday to me!
Thank you! Same here – hills are more fun when they’re done. 🙂
I am (or was) a Fartlek runner and didn’t even know it! It’s how I always trained for 5Ks. I prefer the conversational run, because it feels like I’ve accomplished something without killing myself. I hate hills. So does my daughter, Marie, who runs. In our 5Ks, I told her I knew she was thinking bad words about the hills. I was too.
Eli@coachdaddy recently posted…17 Years Later, Plenty of Parenting Left to Do
Way to push Marie up those hills, and keep it honest!
I use to love intervals, but it’s been a long time since I have done purposeful speed work. I always have a hard time going at conversational pace, I need to get better at it. I am usually working at a harder effort, and i really have no reason to, I am not training for anything, just pushing myself because…
Karen recently posted…It’s The Third Week of May?!
There’s nothing wrong with pushing yourself! Conversation pace runs are great when you’re running high mileage during marathon training, or need a little break after a tough workout.
Great post full of good info for people! I think many folks find it confusing and don’t know when to use what. I enjoy all types, but do like to shake it up. Right now I’m actually craving a little track…
misszippy1 recently posted…Wild Half Marathon
I enjoy track workouts most when I walking back to my car feeling spent and accomplished!
This is such great information! Thank you. I never really thought about what type of run I was going out to do. Since I have been injured, all my races lately have been run using fartleks. Because of my pain I could not maintain a steady run, but I can do a sprint and then slow it down and then another sprint.
Using fartleks as a way of coming back from an injury is great. Just be careful not to push too hard, and be willing to stop running sooner “than the telephone pole up ahead” if your injury starts acting up and you need to give it a walk break. Hope your injury heals quickly and you’re back to regular running soon!