Running Training Methods: What they are and what they do
Running training goes much deeper than just running for the sake of running.
Most training plans for runners include a variety of training methods and running workouts. Variety keeps you motivated and prevents boredom.
These different methods are there for a reason. Each training method has a specific purpose and different benefits.
Understanding the reasons and goals behind each method will help you set clear goals for your training.
Let's take a tour through the different running training methods to effectively navigate your running journey.
Different Running Training Methods
Training methods can be categorised according to their emphasis on intensity, volume and duration.
Generally, the main training methods are:
the continuous method
the interval method
the repetition method
the competition method
Each of these has a specific purpose in your training plan as they train different training zones.
As a beginner or ambitious hobby runner you will mostly use running workouts from the continuous and interval method. The last two methods are more intended for ambitious or professional athletes. So, we will focus on the continuous and interval method in this article.
Extensive and intensive training
Endurance training can usually be divided into two categories: extensive training and intensive training.
Extensive training aims at aerobic metabolism. It helps to develop and stabilise your basic endurance. So, you can maintain heart rate, good posture, pace, and effort over a longer period.
Intensive training aims at aerobic-anaerobic metabolism. It helps to develop and increase your basic endurance and lactate tolerance. So, your body can withstand the demands of high intensity exercise for as long as possible.
Continuous method
The continuous method is a long duration exercise at constant intensity (60-85% HFmax). Your heart rate and lactate concentration remain at a constant level.
Energy is mainly supplied by the use of oxygen. Energy sources are fat and carbohydrates. The goal is to develop your aerobic endurance performance.
You control the intensity of the exercise by the duration of the exercise and your heart rate.
Extensive continuous method
When you train extensively, you run at a steady pace over a relatively long period of time. It trains your aerobic energy metabolism, which is the foundation of your performance.
Intensity: 60-75% HFmax
Examples: Recovery run, base run, long run
Intensive continuous method
When you train intensively, the load is higher than in the extensive continuous method, but the duration of the session is shorter. Here you train close, but not above, the anaerobic threshold.
Intensity: 75-85% HRmax
Examples: Steady state run, progressive run
Variable continuous method
The variable method is a hybrid version of the extensive and intensive continuous methods. It involves a planned change in intensity within a certain range. Means, you increase your speed or incline a bit.
The effort varies between light and submaximal and between aerobic and anaerobic thresholds. So, it improves your mixed aerobic-anaerobic energy supply.
Intensity: 70-85% HFmax
Examples: Fartlek
Interval method
Unlike the continuous method, where the load is constant, the interval method applies the load at intervals. You have a planned and systematic change between effort and recovery.
You can only maintain efforts above the anaerobic threshold for a limited period of time. By doing short intervals followed by a rest, you are trying to increase the total training volume in the anaerobic zone and create a stronger training stimulus. The goal is to improve performance in the maximal range.
In interval training, you control the intensity of the exercise by the duration and pace of the exercise. Contrary to the continuous method, where you control it with your heart rate.
Interval training always includes planned rest periods between intervals. The length of the rest time is not arbitrary.
The rest time depends on the length of the interval.
Simply put: After short intervals the rest is shorter than after long intervals.
During rest time, you should walk or run at very low intensity.
Intervals are primarily for experienced or professional runners. Beginners should do them on a simpler level (fewer intervals, longer rest time).
Like the continuous method, also the interval method distinguishes between extensive and intensive intervals:
Extensive interval method
Lower intensity, shorter rest periods
Medium intervals: 60-180 seconds
Long-term intervals: 3-8 minutes
Intensive interval method
Higher intensity, longer rest periods.
Short-term intervals: 20-40 seconds
Medium time intervals: 60-90 seconds
Repetition method
With the repetition method, you complete a set distance several times. Between the sessions you have a break where you fully recover. So, your heart rate returns to your normal pre-exercise heart rate. This can take up to 30 minutes.
Because of the long recovery breaks in between, this method is very complex and mainly used for professional athletes who want to train specific endurance.
Competition method
The competition method is the most intensive one. It combines all the skills required for competition.
The intensity is identical to the intensity of the race you want to compete in. The only difference is the duration. So, you can do a slightly shorter distance (under distance) or a slightly longer distance (over distance).
This method trains physical adaptations, but also persistence in races and tactics.
It's mainly used in performance-oriented sports.
Choosing the Right Training Method
The best training method depends on your current fitness level, your goals and where you are in your training cycle.
Base and long runs are crucial in the early stages to build endurance, while interval training and tempo runs become more important for speed and efficiency as you get closer to race day.
Variety is key. It's easy to get stuck in a monotonous rotation of just a few workouts. But a mix of different running workouts can lead to significant improvements in performance, endurance, and enjoyment.
Listen to your body. Adjust your training based on how you feel. Recovery runs and rest days are just as important as high-intensity sessions.
Progress gradually. Avoid increasing your mileage or intensity too quickly to reduce the risk of injury.
Set clear goals. Tailor your training methods to your specific running goals, whether preparing for a race or improving general fitness.
Running training methods offer a structured approach to improve your running capabilities. By understanding and applying these techniques, you will become a stronger, faster, and more resilient runner.
