Changing Your Boring Running Routine
Will Bennett, CPT, CSCS, FMS I
When training for a race, many people tend to train the same way with monotonous steady state runs. While this method tends to produce some positive results initially, they usually plateau fairly fast. To achieve maximum results it is best to utilize a variety of runs such as tempo, interval, recovery, long distance, or fartleks runs, and speed work if competing in shorter races. Familiarize yourself with all of these before deciding which will be best to integrate into your training program.
Tempo runs, or threshold runs, are best for pacing. The idea of this run is to find a consistent speed near the lactate threshold and maintain that pace for an extended period of time. If you train past the threshold then the muscles will produce metabolic by-products faster than they can clear them. This will cause fatigue to set in quickly, preventing you from completing longer distances. The more you train, the higher your threshold becomes allowing for training at higher intensities.The key to tempo runs is a consistent pace at the correct speed. This should be faster than conversational pace, but shouldn’t be so fast you cannot muster a short sentence.
Interval runs are simply defined as running multiple reps with a certain work to rest ratio. These are meant to be performed at a high intensity, (above the lactate threshold), and are typically short in distance. Interval training breaks up high intensity training into parts allowing to train longer at a high intensity. An example of an interval run would be a trained individual completing 4-6 400m repeats at 60 seconds with a 3 minute rest period of jogging or walking in between. If an individual tried running 4-6 400m sprints successively without a rest break then fatigue would surely set in after only two reps. Interval training is a high intensity effort. If you are continuously missing your split on your reps, then either drop the split or increase the rest break. If your high intensity effort and recovery pace start to get closer to each other then you are not completing the intervals correctly. Don’t be afraid to rest, the training adaptation comes from the intensity, not the duration.
Recovery runs could arguably be the most important runs in your training regimen. These runs are used to help the body recover from intense workouts, while not sacrificing aerobic capacity. These runs are completed at a conversational pace and should not be overly fatiguing. A good rule of thumb is that the pace should feel like one you could hold forever. Recovery runs should be relatively short and should be enjoyable.
Long runs are similar to recovery runs in every aspect, except for distance. Long runs are meant to accustom the body to handling more mileage. If you are training for a marathon, once a week you will want to complete a long run. Start with a distance you are comfortable with and work up from there. For example, if you start with a 10 mile long run you will want to slowly, but consistently increase that all the way up to a 20 mile run before your race. 20 miles may seem like a long way, but if you follow a consistent training program and complete your long run each week, it shouldn’t be too hard.
Fartleks are a type of running style that varies speed and duration. These can be done individually or in a group setting. Typically in a group, runners will bunch up or form a line, the leader will set the pace for a certain amount of time and then the next person will take over the lead and set the pace for a period of time. As an individual, these runs are useful for variance; or breaking out of what you do normally. There is no wrong way to do a fartlek, its usefulness is dependent upon what your training goals are. If you are running a shorter race, you will want to focus on higher intensities than someone who is training for a marathon. Fartleks can be hard or easy, it all depends on how your body feels and where you are at in your training regimen.
Speed work is essentially the same as interval training. However, speed work can be performed that slightly differs from interval training. Speed work is high intensity running for a short distance. Recovery time is usually equal or longer than the run time. Its purpose is to improve anaerobic capacity and leg turnover.
As you can see there are many different runs designed to help you reach your maximum potential at any race distance. Most people tend to train in “no-man’s land” which is where an individual goes out for 30-60 minutes at a pace that is slightly uncomfortable; not too hard, not too easy. Initially, this provides promising results, but eventually the body stops making improvements. The simplest way to convey the key to success is this, “high intensity runs should be intense, low intensity runs should not.” When you run short intervals it should be really hard. When you run recovery it should be really easy. If you run a recovery run faster than you should, your body is no longer recovering, but is now being broken down again. Consequently, this will more than likely lead to a poorer quality workout on your subsequent high intensity run. Be smart, follow your prescribed intensities, don’t train in no-man’s land and you will meet your running goals!
