The snow and ice has begun to melt, and the sidewalks and trails are becoming visible once more (albeit somewhat still mud covered in some spots). I’ve packed away my snowshoes (which I’ve been using for my winter cardio training) and have ventured out in my sneakers again. Aw yes, spring running season is upon us, and with only 5 weeks to the Yonge Street 10km, and 7 weeks until the Goodlife half-marathon (21.1km), I thought now might be a good time to continue with my running series blog.
In previous blogs, I discussed the basics of how to run. Now I’d like to discuss the different types of training runs commonly used by intermediate runners who are ready to train for longer distances or more competitive events.
These training sessions all involve some level of running harder, faster or longer than the current steady runs you’re probably doing right now. These type of training runs generally fall into 5 categories:
1. Tempo (Threshold) Running
2. Interval (Speed) Training
3. Fartlek
4. Hill Sprints
5. Long Runs
Tempo (Threshold) Runs
- Steady and fast-paced running is known as tempo (or threshold) running. It trains your body to run at the brink of your lactic acid tolerance level (that burning feeling in your muscles when you push yourself hard). Threshold runs improve your speed and pace judgement, they are also great for simulating race conditions.
- Steady and fast-paced running is known as tempo (or threshold) running. It trains your body to run at the brink of your lactic acid tolerance level (that burning feeling in your muscles when you push yourself hard). Threshold runs improve your speed and pace judgement, they are also great for simulating race conditions.
Interval (Speed) Training
- Speed sessions are run at 1 to 1 ½ minutes faster than race pace, providing a sense of running in a discomfort zone while maintaining your form. Typically you’d run at full speed for a short distance and then drop down to a slower pace for a recovery session, alternating back and forth between the high and low speeds for the training session.
Fartlek Training
- OK giggles out of your system - Fartlek is a Swedish term for “speed play”. These training sessions involve change-of-pace runs of varying distances which help runners to build determination, strength & speed. Fartlek training teaches the athlete to shift gears between training speed & race speed. Try a fartlek training session by picking landscape features/street objects and sprinting between them at different speeds. Its an entirely new twist on your regular neighbourhood jog.
Hill Sprints
- Repeated sessions of running hard up, and easy down a hill will improve your form, cardiovascular & muscular strength. Uphill running uses 20% more muscle fibres than running on flat terrain, so its great for building leg strength and power. I did a lot of hill sprint training before I ran the Toronto Zoo Run (10km) last year.
Long Runs
- Distance is the foundation of your training. Consistency & the progressive nature of the long, slow run provide a gentle build-up of stamina and endurance. Steady runs below your targeted race pace are great for developing & building strength. These runs are very important when training for half-marathon and full marathon distances.
So if you find yourself becoming bored with your runs, try adding in some of these basic running sessions. A well-rounded runner will be familiar with all these training methods, but will focus on particular techniques depending on what their immediate goals are. If you want to smash a 5K PB then focus on interval training. If you want to improve your 10K time, then focus on threshold runs. Or if your goal is to complete a marathon then focus on the long run. And whenever you get bored do a fartlek on a hill ;)
