Running workouts: Explained
There are different forms of running training, each with a unique purpose in improving your performance and endurance.
In this article, we'll look at the different types of running workouts and how they can benefit your training programme.
The different running workouts
There are different forms of running training within the continuous and interval method. You probably know most of them. Let's take a closer look at what they are and what they do.
Recovery Run
A recovery run is a low-intensity and easy-effort run. It’s short and slow, which helps you recover after hard efforts without adding extra stress.
After every effective training you should allow yourself a period of reduced performance and recovery. During this time, your organism recovers and strengthens its structures.
Active recovery is better than passive recovery. It supports faster breakdown of metabolic products and quicker return to the initial state. So, the recovery run is a great method for active recovery.
Tip: You can’t go “too easy” on a recovery run. You should be able to hold a full conversation while running.
Intensity: Very light
% of HFmax: <65%
Zone: 1 - Recovery
Recommended duration: 20-40 mins
Typically you do this within 24 hours of a hard session or race.
Base Run
Base runs are the foundation of any training plan. They are at your comfortable pace, neither too hard nor too easy. And they will make up the majority of your weekly training. The aim is to build aerobic capacity, endurance and running efficiency. Plus, they will prepare you for more intense running workouts. Base runs shouldn't be too long.
Intensity: Light
% of HFmax: 65-75%
Zone: 2 - Base
Recommended duration: 30-60 minutes
Long run
Long runs are an essential part of half-marathon and marathon training. But they are beneficial for runners of all distances.
Long runs train your aerobic energy metabolism, which is the foundation of your performance. They gradually increase your running distance and improve your muscular and cardiovascular endurance. Plus, they teach you how to cope mentally and physically with increased mileage.
Intensity: Light to moderate
% of HFmax: 65-75%
Zone: 2 - Base
Recommended duration: 90-200 minutes
Note: Despite the lower cardiovascular load due to the slower running pace, the required effort for a long run is comparatively high. So, you should treat it in the same way as intensive speed training. Allow a recovery period of 24 to 48 hours before your next training session.
Fartlek
Fartlek comes from Swedish for ‘speed play’. It’s a cross-country run where you can play with speed and load. They are a less structured form of running and add variety to your training.
By increasing the intensity of your run, you switch from aerobic to anaerobic energy supplies. So, the intensity of fartlek runs cover the whole range of performance: aerobic, anaerobic, endurance, repetitive, interval.
A typical fartlek run can consist of endurance runs, speed sessions, short sprints, and jogging or walking breaks.
You can control this session by checking your heart rate or your subjective perception of exhaustion.
Fartlek supports the adaptation processes of the skeletal muscles, the autonomic nervous system and the cardiovascular system.
The benefits of fartlek training:
Control your own pace
Reduces boredom of your usual training
Suitable for off-season training to maintain aerobic fitness
Intensity: Variable
% of HFmax: 70-90%
Zone: Covers all zones
Recommended duration: 50-120 minutes
Progression Run
A progression run begins as a long run and then gradually increases in stages to the upper limit of the intensive base run. It trains the aerobic and aerobic-anaerobic energy metabolism. The intensity varies from light to high.
Because of the gradual increase in speed, you will use your reserves of energy and mental strength in the final stages. That's why the progression run is also a good training for your mental strength.
A progression run always ends with at least 10 minutes of cool-down.
Intensity: Variable
% of HFmax: 70-90%
Zone: Zone 1-4
Recommended duration: 90-200 minutes
Hill Repeats
Hill repeats involve running up a hill fast, then jogging or walking down to recover. They're a great way for building strength, speed and improving running economy.
Benefits of hill repeats:
Increase power
Build strength
Improve running form
Minimise joint stress
Increase aerobic capacity and VO2 max
Intensity: Moderate to very high
% of HFmax: 75-100%
Zone: 3-5
Tempo run
A tempo run is a moderate to hard intensity run that raises your lactate threshold - the point at which your body switches from aerobic to anaerobic metabolism. You run at a pace that's faster than your normal pace, but slower than your race effort. Unlike interval training, you run them continuously for 20 and 40 minutes.
These runs are challenging but rewarding. They improve your ability to maintain a faster pace over longer distances.
Tempo runs always include a warm-up and cool-down of 10-15 minutes each.
Intensity: Moderate to high
% of HFmax: 85-90%
Zone: 4 - Threshold
Recommended duration: 20-40 minutes
Intervals
Interval training alternates between high intensity running and recovery periods. You set the pace, distance, recovery time and number of sets beforehand.
The quality of the speed training is not determined by the quality of the energy metabolism, but by how well you can maintain the pace over the distance of the interval.
Intervals increase your aerobic and anaerobic fitness and improve your speed and cardiovascular health.
As well as tempo runs, interval training always includes a 10–15-minute warm-up and cool-down.
Extensive intervals:
Intensity: Moderate to high
% of HFmax: 85-90%
Zone: 4 – Threshold
Intensive intervals:
Intensity: High
% of HFmax: >90%
Zone: 5 - Competition-specific
Whether you're a beginner or an experienced runner, understanding these workouts will help you tailor your training to meet your specific goals and become a better and stronger runner.
