Much like any other sports, running has a wide range of terminology that goes right over the heads of non-runners or new runners. What does “tempo” mean? Are you sure “fartlek” is a type of run and not some kind of insult? Aren’t “base runs” and “easy runs” the same? So in order to help you we here are eight basic types of runs that are practiced by runners of all levels everywhere.
A relatively short, easy-paced, run performed within 24 hours after a tough session; usually an interval workout or an extended run. It is the easiest training day of the week after rest days. A recovery run is completed at a simple pace, “easy” being relative to your fitness level.
A base run may be a relatively short to moderate-length run undertaken at a runner’s natural pace. While individual base runs aren’t meant to be challenging, they’re meant to be done frequently, and within the aggregate, they stimulate big improvements in aerobic capacity, endurance, and running economy. Base runs will structure a bulk of your weekly training mileage.
This is a run that’s longer than any of the opposite sorts of runs. Long runs have many benefits: builds muscle/heart strength, improves endurance, and teaches the body to burn fat instead of glycogen as a fuel source. They differ supported your current fitness level and therefore the overall distance that you’re trying to realize (like 5K or a marathon). Most training plans involve no quite one end of the day per week.
A progression run may be a run that begins at a runner’s natural pace and ends with a faster segment at anywhere from marathon right down to 10K pace. Such runs are generally intended to be moderately challenging. These are harder than base runs but easier than most threshold and interval runs. Because they’re a medium-effort workout, the recovery time is a smaller amount than more intense sessions.
A fartlek workout may be a base run that mixes in intervals of varying duration or distance. It’s a good way to begin the method of developing efficiency and fatigue resistance at faster speeds within the early phases of the training cycle, or to urge a moderate dose of fast running later within the training cycle additionally to the larger doses provided by tempo/threshold and interval workouts. They can also function a less-structured alternative to a standard interval session like a track workout.
Hill repeats are repeated short portion of hard uphill running. Running hill repeats increases leg strength, improves fitness, and uses the muscles of the legs, arms, and core in ways in which are different than running on flat surfaces. Hill repeats are the best way for runners to build strength, improve their speed, and confidence in hill running.
Tempo run refers to a “comfortably hard” pace that you simply can maintain for an extended period of your time. However, it is different from race pace. A tempo run (also referred to as an anaerobic threshold or lactate-threshold run) may be a pace about 25 to 30 seconds per mile slower than your current 5K race pace. Basically, when you run, your muscles build up lactic acid, a metabolic byproduct that causes them to fatigue. The intention of a tempo run is to extend your threshold in order that your muscles don’t fatigue as fast. This allows you to keep running longer.
Do share your favorite one out of all the above runs. Also don’t forget to share this with your running buddies. :