Training runs explained
You’ve signed up to your next race and have got your training plan, but if you’re left scratching your head, confused by what it all means, don’t worry.
Run 4 Wales Race Director, and double Olympic marathoner, Steve Brace, explains what all the different types of training runs mean so you can have complete confidence in your plan.
Interval runs
This type of workout alternates between periods of high and low intensity. It can improve your cardiovascular health and endurance, making you fitter, and is a great way to push yourself out of your comfort zone to find out what you’re actually capable of. You’ll typically do one of these sessions a week for example 8 x 1minute on/1 minute off – running hard for one minute and jogging or walking the next.
Long runs
This is what it says on the tin. The long run is simply the longest run you’ll be doing each week. It’s important these types of runs are incorporated into your training schedule as they help build up endurance, helping you to become a more efficient runner. However, the distance varies depending on what your goal is – for example a marathoner will be running much longer distances than someone training for a 5 or 10K. You shouldn’t set these types of runs too hard and instead aim to run them at a chatty, conversational pace.
Tempo runs
Sometimes also called a threshold run, these aim to increase lactate threshold so that running faster feels easier. The idea is to run the main part of your set – the part between your warmup and cool down – at an effort level that is just beyond comfortable, so you’re breathing more heavily but not gasping for breath. If you’re able to talk, you’re not in the tempo zone, and likewise if you’re not able to talk, you’re running too hard. The sweet spot that you’re aiming for is where you’re able to hold that effort for at least 20 minutes and able to speak in broken sentences.
Fartlek runs
Fartlek is the Swedish word for speed play and is typically an unstructured session, where you’ll run faster efforts in less time. Try setting yourself random targets while you’re out on your run, for example running faster at a tree or a sign.
Steady runs
This involves running at a consistent, moderate pace that you’re able to hold on to for a prolonged period of time, without getting too out of breath. They’re a great way to build your aerobic strength and improve body economy.
Hill runs
These types of runs are excellent for improving your fitness, strength and running economy and involve running multiple reps uphill. Depending on what you’re training for will determine how fast you tackle them, but the key thing is to try and maintain your pace throughout. When looking for a hill to do your training on, aim for an incline between 5-10%, so it still feels different to running on a flat but doesn’t massively impact your stride.
Easy runs
These types of runs can sometimes be referred to as recovery runs and the purpose of them are to help your body recover from your hard sessions, while also building up your cardiovascular and fitness levels. The big mistake most runners do is running these too fast. Instead, you want to make sure you really are taking it easy and not putting too much strain on your body, ideally keeping under 65% of your max heart rate.
Strides
While this isn’t a type of run, strides are often incorporated into workouts – particularly ahead of race day. The idea is to run intervals of around 100m at around 85-95% effort (rather than you’re 100% sprint pace). You want to ease into the run for the first 25m, run with control for the next 60m and then ease off for the final section.
Steve adds: “You primarily need to take part in steady running to build up a base as well as your running confidence. When you’re looking to improve this is when to incorporate different types of running into your plan, tailoring it to an event or area such as speed, strength, endurance or hills, and as a mantra try to run your last effort your fastest or furthest.
“Ideally, it’s best to recce the area where you’ll be doing these sessions, particularly if you’ll be running when the light is low so you’re aware of any kerbs or holes, lampposts, junctions, or low tree branches to look out for.
“Finally, I always find that these runs are fun to do with someone else or as a group, so why not look into joining your local running club?”
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