Unleashing potential and breaking monotony: Training runs for every schedule
Introduction
For athletes, a well-structured and balanced training schedule is the key to unlocking their full potential and achieving peak performance. While consistent practice and dedication are fundamental, incorporating various types of runs is equally crucial. Each type of run serves a specific purpose in enhancing different aspects of an athlete's fitness. In this blog post, we'll explore the different types of runs that every athlete should incorporate into their training schedule to optimize their performance and achieve their goals.
1. The Long Run
The long run is the backbone of any distance runner's training regimen. Typically conducted once a week, it focuses on building endurance and mental toughness. Long runs challenge athletes to sustain a steady pace over an extended distance, simulating the race-day experience and preparing them to conquer those extra miles. Not only do long runs strengthen cardiovascular fitness, but they also improve fat utilization, critical for preventing the dreaded "wall" during a race.
They’re also a great opportunity for runners to practice for race day (e.g. kit, nutrition, fuelling etc). You might have heard the term ‘nothing new on race day’, well, it’s true! Everything you do on race day, from the time you wake up, breakfast you have, kit you wear, in-race fuelling etc should have been practiced and perfected during these long runs.
2. The Recovery Run
Recovery runs are gentle, slow-paced jogs designed to aid recovery and promote active rest. These runs follow intense training sessions or races, helping to flush out metabolic waste products and reduce muscle soreness. The primary goal is to promote blood flow to muscles and joints without adding additional stress. Recovery runs should be done at a conversational pace, allowing the body to recuperate and prepare for upcoming challenging workouts.
These are a great opportunity for runners to catch up with mates, or run routes that their other training doesn’t allow (e.g. trails).
3. The Interval Session
Interval training involves alternating between intense bursts of effort and periods of active recovery. It's an effective way to improve speed, anaerobic capacity, and VO2 max. Athletes can customize interval sessions to their specific needs, incorporating short, fast sprints or longer, sustained efforts. These structured workouts help develop a more efficient running form and increase the body's ability to tolerate and clear lactate.
Personally, I love doing these on either the track or the treadmill. A local athletics track typically costs around £4-£5/session, and if you go in the morning before work or during your lunch break if you live nearby they are almost always guaranteed to be empty! If it’s raining though, I almost always use the treadmill!
4. The Tempo Run
Tempo runs, also known as threshold runs, are executed at a comfortably hard pace, just below an athlete's lactate threshold. By maintaining this intensity, athletes improve their ability to clear lactate from the bloodstream and sustain faster paces for longer periods. Tempo runs enhance aerobic capacity and mental fortitude, enabling athletes to perform better at race speeds.
5. The Fartlek Run
Fartlek, a Swedish term for "speed play," is an unstructured form of interval training. During a fartlek run, athletes inject bursts of speed at random intervals throughout their regular run. This type of training keeps the workout engaging, simulating real-life race scenarios where the pace often fluctuates. Fartlek runs improve speed, endurance, and mental adaptability, making athletes more versatile and prepared for any race condition.
Want to make this more fun? Head out with a group of similarly-matched athletes and take it in turns to surge!
6. Hill Repeats
Hill repeats involve running up a hill at a high intensity and jogging or walking back down to recover. Repeating this process several times challenges athletes' leg strength, stride power, and cardiovascular endurance. Hill repeats are excellent for building lower body muscles, enhancing running economy, and preparing for hilly race courses.
Want to progress this? Try ‘Kenyan Hills’. These are periods of say 3-10 minutes whereby you run up *and* down the hill at the same intensity, at a threshold effort. The only rest is that inbetween the reps!
7. Speed Sessions
Speed sessions focus on developing maximum velocity and running economy. These workouts typically include short, explosive sprints, plyometric exercises, and drills to improve running form. Speed sessions enhance neuromuscular coordination, improve stride mechanics, and increase overall running speed.
Conclusion
A well-rounded training schedule is the key to unlocking an athlete's full potential. By incorporating a variety of runs into their training routine, athletes can address specific aspects of their fitness and improve their overall performance. From long runs that build endurance to interval sessions that boost speed, each type of run plays a crucial role in enhancing an athlete's capabilities.
Remember, consistency and patience are vital when incorporating different types of runs into a training schedule. Gradually introducing these workouts and allowing ample recovery time will help athletes avoid overtraining and reduce the risk of injury. By leveraging the power of these diverse training sessions, athletes can make significant strides towards their goals and emerge as stronger, faster, and more resilient competitors. So lace up those running shoes, hit the track, and let the journey to athletic excellence begin!