Basic running workouts – part 1.
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Many runners get to the point where they run the same distance 3-4 times on a weekly basis at the same pace and improvement stops. They get demotivated or just confused how to step forward.
I think the most fundamental motivation is the sense of achievement. Variety in the running workouts help to improvements and the feeling of monotony can be avoided.
It is as important to run slow as it is to run fast. It is important to sustain speed, but interval trainings are necessary either. Like a puzzle: the different workouts build the entire picture: our skill of running.
- short to moderate-length runs at an easy pace
- make up the bulk of your weekly training mileage
- Bottom-line: at a natural pace, in the end of your running you should not feel tired
- Improves: endurance, aerobe capacity, running economy
- Distance: 5-15 K
- Pace: talking (60%)
- Pulse zone: 2-3
- Intensity: 4 points
- Requires the longest consecutive period for your training: 1,5-3,5 hours (depending on what your are preparing for)
- It is often called as „weekend long” – as most of the people have 2-3 hours only on the weekends.
- main goal is to increase the distance over what you can comfortably do on your base runs (it is a long base run)
- Improves: increase distance, keeps heart rat low
- Distance: 15-35 K
- Pace: easy, base run tempo (50%)
- Pulse zone: 2-3
- Intensity: 4 point
- begin at your natural pace
- end at a faster pace, closer to how you hope to perform during a race
- moderately challenging workouts
- Improves: endurance, speed
- Distance: 7-15 K
- Pace: beginning – talking / end – 70%
- Pulse zones: 2-3-4 gradually increasing
- Intensity: 5 points
- contains short or long bursts of intense effort separated by equal or slightly longer segments of slower running, jogging or walking.
- Example: 10 x 400 m / in-between 1 min or 400 m walking or jog)
- You can vary endlessly:
- The length of the interval
- The length of breaks
- Laps can be at a steady of progressive pace
- A special type: pyramids – the length of the laps increase till the middle of the session (that is the top of the pyramid than the reverse (i.e. 200 m – 400 m – 800 m – 1600 m – 800 m – 400 m – 200 m)
- Improves: speed, explosiveness
- Important: long warm-up and cool-down run (15 min or 2-3 K)
- Distance: 5-10 K
- Pace: 100-110 % in intervals
- Heart rate zone: 5 in intervals
- Intensity: 8 points
In the next article we will unfold the second coach-and-4.