Easy (Aerobic) Run:
This should be 2-3 min slower than your normal race pace per mile. This is the type of workout that would be used to increase your aerobic (lung and heart) endurance and help to increase mileage. A person would not push too hard, so you should be able to carry on a light (very light) conversation but add extra miles to the run for that day. Side Note– This would be ideal with a group of friends, any time of the day, well hydrated, and choose to eat if it works for you. I don’t eat before running. Other people I have coached for races prefer to eat prior. The time to eat would be about 30-60 minutes prior to activity and nothing too high in fiber or fat, so your digestive system isn’t miserable while you are running!
Race Pace:
This is self-explanatory, but for the heck of it, it is the run that you do that is the same pace per mile as you would do for a race. For most people, this means pushing yourself a little more, to the point of no conversation. This type of training is utilized during the week for increasing your lactate threshold (Lactate threshold is defined as the intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed) to a certain extent, while still improving your aerobic capacity. Side Note– You might hate this one before and during (I admit I loathe it), but after you feel amazing (“runner’s high” typically experienced). Each time will get easier as well! You might not want friends with you on this one, unless you find them motivating?? (or you just want to secretly beat them without them knowing 😊
Tempo Run:
A tempo run is a fast, no conversation type of run that pushes you to the next limit. It helps anaerobic, aerobic, and your lactate threshold. A person should incorporate these types of workouts at least once a week. It helps to increase speed as well. Most people say that a tempo run should be 20-30 seconds slower than your race pace per mile; however, some people argue that it should be 20-30 seconds faster than race pace per mile. Tempo runs help increase your VO2Max (your body’s ability to take in oxygen and use it to make energy in the muscle). Continued use of tempo runs signals your body to make more capillaries in the muscle. More capillaries means more oxygenated blood getting to the muscle. The distance of tempo runs can vary, but 4-8 miles is a good range. If you’re new to tempos, start with a shorter distance and work your way up! Side Note– Again, it is hard to make yourself do these but after you will be happy you did, especially after 3-4 weeks of training and you see the difference, both in your running workouts and possible toned legs, abs, and overall body image!
Hill Sprints (Fartlek Training-Swedish for “speed play”):
This type of workout helps to push you in a more even anaerobic and aerobic workout. The uphill is a sprint, utilizing the anaerobic capacity and increasing leg endurance, while the downhill is increasing your recovery time, aerobically, while allowing the legs to recover. The downhill can be a walk to an easy jog. This kind of workout can be as long as you want it, as long as a person is not slowing down or losing energy during the workout. Side Note – Live in Florida like me?? Great News!! By training through summer, we are simulating the effects of running at altitude. Running “at altitude,” or at elevations generally higher than 5,000 feet above sea level, is much harder because there’s not as much oxygen in the air. At altitudes higher than 5,000 feet (like Denver, CO), your cardiovascular system must work harder to run the same pace that would normally have been easier for you at sea level. There’s simply less oxygen in the air and your heart must beat faster to pump more blood to your working muscles. After you acclimatize to higher elevations, your body produces more red blood cells. These cells transport oxygen to your muscles. Heat training can provide similar benefits. Running when it’s hot and humid won’t force your body to produce more red blood cells, but a host of other biochemical changes occur that make you more efficient! Woot-Woot!
Anaerobic Intervals:
This is strictly an anaerobic workout, which helps to increase speed and muscular endurance. When times are limited during the week, either a hill sprint or an interval workout will suffice. With these types of workouts, a person would want to do 2 -2.5 min bouts of sprints, followed by a 1-2 min walk or jog, and no longer than 20-30 minutes. It is a fantastic way to change things up and “trick” your body during training for speed. Side Note – Hit the Track! A simple workout à Ladder Workout is my fave to start with the first couple of times. Warm-up 1 mile, 200m, 60-90min recovery walk/jog, 400m, then recovery, 600m, then recovery, 800m, recovery, 1000m then recovery, then back down the “ladder”, repeating 1000m, then 800m, 600m, 400m, 200m, with recovery between each sprint 😉 Enjoy!
All of these workouts come together to help build an overall improvement for speed, endurance, strength, and recovery. You must have all of them to be balanced and hopefully reduce injury! I enjoy 3-4 running workouts like this a week, since I prefer running and enjoy racing, not just lifting! On other days for cardio I do cycling, walking, rowing, and stair stepper at the gym. And as always, you should consult your primary care provider prior to starting a workout regimen, to make sure all is safe! Happy Running!
Healthy, Fit, & Busy - OH MY 