Introduction
A lot of runners don’t focus enough on the details of the key workouts that they do. It’s common for runners to find a training plan to follow but see speedwork, intervals or tempo runs and just run as hard as they can for the number of repeats or for the distance listed in the schedule. This is missing the point. You should know exactly what the purpose of each type of workout is, and exactly what pace range, heart rate and effort level is appropriate for you. In this way, you can improve the quality of workouts and thus receive the greatest adaptations to the training.
Endurance Workouts
Tempo Runs (e.g. 20 mins – 10 out/10 back pace judgement)
Tempo runs are slightly more intense than steady-state runs and are designed to increase your stamina. As the name suggests, you really improve your running tempo or rhythm with these workouts. They last between 15 – 30 minutes and are run between your 10k and Half Marathon race pace. Tempo runs are meant to be “comfortably hard” so don’t push the pace. Your heart rate will likely be between 85 and 90% of max. Like the steady-state run, tempo runs are continuous efforts but you must preface them with a thorough warm-up.
Tempo Intervals (e.g. 4 x 8mins, 3 x 10mins, 3 x 2miles, 2 x 15mins)
‘Tempo Intervals’ are like fast tempo runs. broken into two to four repeats with relatively short recovery jogs. The appropriate race paces for tempo intervals are 10k to 10 Mile race pace and they should last between 8 – 15 minutes. Unlike the previous workouts, Tempo Intervals are the first workouts to allow for a recovery jog between hard efforts. In this case, you jog 2 – 3 minutes between each repeat then start the next one.
A Tempo Interval workout example would be 2 – 3 x 2miles at 10k race pace effort, with 3 minute recovery jogs between repeats. Following a thorough warm-up, these provide a great training stimulus to prepare you for an upcoming 10k race. The effort required, the pace judgement and the mental discomfort all help immensely when race time comes. Do this workout 7 to 14 days before your next 10k.
Cruise Intervals (e.g. 8 x 3mins, 6 x 4mins, 6 x 5mins, 5 x 6mins, mile reps)
The ‘Cruise Interval’ workout was popularised by the running coach, Jack Daniels. Like the other stamina workouts, they are designed to increase your lactate threshold pace. Cruise Intervals are like shorter and slightly more intense tempo intervals. They last 3 – 8 minutes at 10k pace. Like tempo intervals, they are followed by short recovery jogs (30 seconds to 2 minutes). You’ll probably find that it’s easy to run too fast on these. The tendency is to treat them like regular long intervals. However, keep it under control and work on a smooth, fast rhythm. Control in training is key to improvement.
Speed Workouts
Aerobic Capacity Intervals (e.g. 10 x 600m, 3 Sets of 5 x 400m)
Time based (e.g. 1,2,3,4,5,4,3,2,1min) or distance based track pyramids or downhills (e.g. 8,6,5,4,3,2,1min) are a mix between cruise and aerobic capacity intervals.
These workouts are what most of us think of as ‘speedwork’. They last between 400m – 2,000m, and are run between 3k race pace (for the shorter intervals) and 10k race pace (for the longer intervals). The goal is to spend time at your maximum aerobic capacity (or VO2max). Again, these intervals are followed by recovery jogs, the length of which depends on the specific goal of the session and the length of the intervals included. These workouts allow you to maintain your speed over a longer period of time.
Sprint Workouts
Sprint workouts help your top-end speed and consolidate your stride and form.
Anaerobic Capacity Intervals (e.g. 200m reps, 30 – 45s intervals) – to be done sparingly!
Like the Speed Workouts described above, Aerobic Capacity Intervals are repeated hard efforts with recovery jogs in between. They last only 100m – 400m, and are run about your 1mile race pace effort with long recovery periods. It’s usually recommended that you take 2 – 5 times the duration of the fast running as a recovery jog before starting the next hard effort (or 1 – 2 times the distance of the repeat). For example, if you run repeat 200m, then you would jog for 200 – 400m, before beginning the next rep.
The goal is to flood the muscles with lactic acid and then let them recover. Your leg strength and ability to buffer lactic acid will improve, allowing you to sprint longer.
Strides – 4 to 6 before each session
Strides are also known as pick-ups or stride-outs. They’re not unlike the fast accelerations that you do right before a race. Strides work to improve your sprinting technique by teaching the legs to turn over quickly. They target and try to develop the neuro-muscular system, and are shorter than anaerobic capacity intervals. They last only 50 – 200m as the aim is not to build up lactic acid during each stride. This inhibits the nervous system and interferes with the neuro-muscular adaptations that we want. Accordingly, after each stride, you must jog easily or walk for a minimum of 30s, and up to a minute, to make sure the muscles are ready for the next stride. Not allowing for sufficient recovery after each stride is a common mistake. Take advantage of the longer recovery. It will allow you to put more effort into each stride which, in turn, really helps develop your speed.
As you might imagine, the pace for strides is very fast, 800m to mile race pace. Run fast but controlled, not at all-out sprint speed. These are quick efforts where you practice good form. You’ll be amazed at how much your finishing kick improves with these workouts.
You can incorporate some strides or pick-ups during the middle, or at the end of your easier runs. To perform, run fast for 15 – 30s then jog easily for 30s – 90s before beginning the next. Begin with 4 strides and build up to 10 (or as many as you can perform comfortably while retaining your running form).
Other Workouts
Hill Repeats (e.g. 15 x 1min (jog back recs) and Continuous Hill Efforts
It’s rare that you find a great distance runner who didn’t improve without training on hills. Hill training is hard, but effective providing great stimulus to the cardio-respiratory system. It also develops your ability to buffer lactic acid, strengthens the legs and practices leg turnover matching common race distances but avoids the pounding that is associated with traditional speedwork. When hills are encountered during races, they pose less of a threat, allowing you to negotiate them more efficiently, including downhills.
Regularly tackling a defined hilly route is also another option to help improve hill technique and stamina.