RUNNING TERMINOLOGY
Endurance Run: Standard steady-pace run of moderate aerobic intensity. Generally range between 20 minutes to an hour in duration, based on ability.
Long Run: Also known as LSD (long slow/steady distance). Should be performed at the same intensity as endurance runs and should last between 70 minutes and two and a half hours. Long runs can be done as run/walk (ex 10 min run/1 min walk) and it is a good way to avoid injuries or get introduced to long course running.
Speed work:
This can take several forms, usually described as Fartlek, Cruise Intervals, and Speed Intervals.
Fartlek - (Swedish for "speed play") Usually done in conjunction with an endurance run and in later stages of base phase
Example - increasing running pace between telephone poles.
Cruise Intervals - This increases threshold effort. Shorter interval workouts earlier in the training cycle are more beneficial. Breaking up your threshold work in this manner gives you a little more flexibility, because it's a little easier to do.
Example 2x12-20 min or 3 x 6-12 min instead of Tempo Run ( 3k at race pace).
Speed Interval - Represents the fastest running you will do as an athlete. Main purpose is to improve running ECONOMY, ANAEROBIC METABOLISM, and lactic acid tolerance. There is also a psychological benefit to knowing you are running faster than your race pace. There are two types of speed intervals - short and long.
Example (Short Interval) - High-intensity, 200 to 800m, with 8-12 x 400m being the most common.
Example (Long Interval) - 4-8 x 1000m-2000m. This is designed to utilize max oxygen.
Hill Repetitions: These are speed workouts in disguise. They should not be shorter than 40 seconds and longer than 2 minutes, ideally 90 seconds with 4 to 10 reps. The key to this workout is maintaining your speed from the beginning to the end of the workout.
Phases of Running
Base phase can be thought of as "training to train". You seek to gradually increase your body's capacity for aerobic energy metabolism and for carbohydrate fuel conservation, which is the essence of endurance.
Build phase is where you want to maximize your running workload by maintaining the base volume and introducing high intensity training. You can do this by just adding one quality run workout each week.
Peak phase is when your main objective is to maximize your race readiness by emphasizing race-specific workouts and getting adequate rest, especially near the end of the phase.
