Well-rounded Training Plan
I have been able to work with many runners this week, who have not worked much variety into their training plan. So here are some ideas on the type of runs you could include in your plan.
Endurance runners need a well-rounded training plan that includes a variety of different types of training days. Here are some common types of training days that are beneficial for endurance runners:
Base runs: Base Runs are steady-state slower run performed at a comfortable pace. The purpose of a base run is to build aerobic fitness, improve endurance, and prepare the body for harder workouts later in the training plan. Base runs are typically incorporated into a training plan in the early stages of training, and gradually become longer and more challenging as the runner's fitness improves.
Long runs: Long runs are essential for building endurance and preparing the body for the demands of longer races. These runs are typically done at a slower pace and cover distances greater than any other run that week. Long runs should be included once a week and gradually increased in distance over time, with some weeks stepping back the distance to prevent overtraining.
Threshold & Tempo runs: Threshold runs are higher intensity runs that help improve lactate threshold, the point at which the body begins to produce more lactic acid than it can clear. These runs are usually done at a comfortably hard pace (Tempo), for a sustained period of time, and help build endurance and speed. Tempo runs can be included once or twice a week.
Progressive Runs: Progressive runs are workouts that gradually increase in intensity or speed over the course of the run. They are a type of training run used to develop aerobic fitness, endurance, speed, & mental stregnth. Progression runs train your body to pick up the pace, even when you are tired.
Interval Runs: Interval runs, also known as interval training or ### repeats (800m repeats), are a type of running workout that involves alternating periods of high-intensity running with periods of recovery or lower intensity activity. Example; run 400m short bursts of high-intensity effort, typically at a pace faster than their race pace, followed by a period of recovery or lower intensity activity such as jogging or walking.
Fartlek runs: Fartlek runs are a type of interval training that involves alternating between faster and slower running paces. These runs can be done on any terrain and are a great way to improve speed and endurance.
Hill repeats: Hill repeats involve running up at a fast pace, and are an effective way to build leg strength and endurance. These runs can be included once or twice a week, with the number of hill repeats gradually increasing over time.
Strides: Stride runs, also known as stride-outs, are a type of running workout that involves running at a faster pace for short distances, typically between 50-150 meters, with an emphasis on proper running form and technique. The focus of stride runs is on running form, cadence, and foot strike, as well as building speed and coordination. Strides are often added on to the end of a run, but sometimes done after warmups before run.
Recovery runs: Recovery runs are done at a slow, easy pace and are designed to promote recovery and reduce injury risk. These runs are usually included with 24 hours after a harder workout or race . They can also be added on a rest days to keep the body moving and aid in recovery.
Cross-training: Cross-training, such as cycling or swimming, can be included in a training plan to provide additional cardiovascular exercise and reduce the risk of injury from repetitive running motions.
It's important to vary your workouts and gradually increase intensity and duration over time to avoid injury and see continued improvement. A well-rounded training plan should also include rest days to allow the body to recover and adapt to the demands of training.
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