It isn’t perfect, but will give you a ballpark pace to aim for. If you’re unsure of your paces, check out this pace predictor. This is often around 85-90% of your max heart-rate, or just a hair slower than your 10K race pace, where short sentences are possible, but a full-blown conversation isn’t. Difficult enough to require pushing, but comfortable enough to where you can sustain the effort. The tempo run’s pace is often called comfortably hard. Mid-week easy longer run: 10 miles at easy pace, positioned in the middle of the week between weekend long runs.There should be no set structure or fluctuations in speed, but the hardest part will be resisting the temptation to speed up. Workout: 6-10 miles at an easy, conversational pace.You’re running for time instead of distance, so there’s no pressure to hit certain mileage. With this variation, distance doesn’t matter. For most runners, this is also where they should run the majority of their long run miles. If the answer is yes, you’re running in that aerobic, or easy zone, where your body and muscles have the energy and oxygen they need.
AEROBIC CAPACITY WORKOUTS FULL
If you’re unsure where that is for you, ask yourself this question when you’re running:Ĭan I keep a conversation going, speaking in paragraphs with full sentences?Īsk it out loud if you’re really unsure … just maybe not when others are within earshot. The easy run is your aerobic workout, staying within heart-rate zones 1 and 2. This type of run should be your most common, making up about 65-80% of your mileage (the percentage will vary depending your running philosophy). Running at an easy pace builds endurance, promotes proper form, establishes routine and base mileage, and facilitates recovery. I’m putting the easy run first because it’s often the forgotten workout.
AEROBIC CAPACITY WORKOUTS HOW TO
With each explanation, I’ve also included examples for a variety of levels of how to put the workout to use. The variety works the cardiovascular system and muscles in different ways, and makes room for both strength-building and recovery.īy understanding the importance of each workout, you’re more likely to begin incorporating a variety into your training, and in return, reaping the benefits.īut first, those workouts need to become less daunting and confusing … the goal of this post.Ĩ Common Running Workouts, Explained (With Examples)īelow you’ll find a description of eight common running workouts for endurance runners. We need uber slow runs just as much as we need Lightning Bolt style sprints. Not only does Single Speed Running keep you from getting stronger it also significantly increases the risk of injury: our bodies need variety. That speed is usually around 75 percent of max effort - not fast enough to really make your body work hard and adapt, but too fast to build much endurance or count as a “recovery” run.Ĭhances are it does, since that’s exactly what most runners do, whether they’re training for a marathon, 5K, or ultramarathon.
There’s a little running phenomenon I like to call “Single Speed Running,” where a runner logs nearly all of his or her miles at the exact same effort. More specifically, why variety in your training is so important. The Importance of Varietyīefore we start wading through the details, let’s first talk about variety. Use tools like the Marathon Roadmap as a guide to better understanding your training. Group workouts into three categories - easy, speed, and long run - and aim for at least one of each per week. Plus, how they can fit within your week of training.ĭon’t have time to dive in? Here’s what you need to know: When it comes to running, workouts get complicated quickly if you don’t know the theory behind them. So today I’m going to break down eight common running workouts, and share real-life examples I use with my coaching client. Plus, once you get to know them, they’re not so confusing, and can actually be a lot of fun. Of course, it probably comes as no surprise that the workouts on your training plan aren’t there to punish or frustrate you - they’re included to help you run stronger, faster, and for longer distances. exactly what drew me to it in the first place - until you complicate it with drills, exercises, workout nutrition, and complex workouts. I ask myself that all the time, usually when frustrated by a tough workout on my training plan or a confusing training concept.
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