Endurance running is all about building a solid foundation of aerobic capacity, speed, and strength. The key to improving as a runner is incorporating a variety of training runs that target different aspects of performance. Here, we break down the most common types of runs you can include in your training plan to enhance endurance, speed, and power. Understanding the purpose of each run type will help you train smarter and improve your race-day performance.
Before moving on let's see some terms we need to know in order to understand the intensity of each work-out.
HRmax : Maximum Heart Rate
Definition: HRmax refers to the highest number of beats per minute (bpm) your heart can reach during intense exercise. It is used as a baseline for determining exercise intensity levels.
How is it calculated?
It can be measured in a lab
Why it’s important:HRmax is used to define different heart rate zones for training. By knowing your HRmax, you can target specific zones to improve aerobic endurance, speed, or recovery. The zones are typically broken down as percentages of HRmax (e.g., 60-70% for a moderate effort).
LT : Lactate Threshold
Lactate Threshold (LT) is the point at which lactic acid builds up in the bloodstream faster than it can be cleared away. It represents the highest intensity you can sustain for an extended period without fatigue rapidly increasing due to the accumulation of lactate (a byproduct of anaerobic metabolism).
Why it’s important:Improving your lactate threshold means you can run faster or work harder for longer without accumulating excess lactic acid, which leads to muscle fatigue and slower performance. Training just below or at LT helps improve endurance and performance in middle- to long-distance events.
How is it measured? Lactate threshold can be determined via blood lactate testing in a lab, but it can also be estimated by training at various intensities and observing the point where running pace or power can no longer be sustained comfortably (usually accompanied by an increase in breathing rate or perceived effort).
RPE : Rating of Perceived Effort
RPE is a subjective scale used to measure how hard you feel your body is working during exercise. It’s based on your physical sensations, including heart rate, breathing rate, and muscle fatigue.
How it works:
1–10 scale can also be used:
1 = Very light effort (e.g., walking)
10 = Maximal effort (e.g., sprinting)
Why it’s important:RPE is a useful tool for understanding how hard you're working without needing to rely on heart rate or pace data. It allows athletes to gauge intensity in real-time, especially when variables like weather or fatigue can affect performance. RPE helps in self-regulating effort to avoid overtraining or undertraining.
1. Easy Recovery Run
Duration: 20–90 minutes
Intensity: Very easy
HRmax 50–60%
LT: 73-80% RPE :1-3
An easy recovery run is performed at a slow, relaxed pace, typically the day after a harder workout or long run. The goal is not to push your limits but to encourage blood flow, reduce muscle soreness, and promote recovery. These runs help maintain aerobic conditioning while allowing the body to repair and recover.
1. Continuous Run
Duration: 30–90 minutes
Intensity: Low
HRmax: 65–85%
LT: 82-97%
RPE :3-6(70–85% of max effort)
In a continuous run, you maintain a consistent pace throughout the entire workout. Unlike interval runs, there are no breaks or changes in speed. Continuous runs are key for building endurance and improving your cardiovascular system , allowing you to maintain a steady effort.
2. Medium Long Run
Duration: 90-120 minutes
Intensity: Low
HRmax: 65–85%
LT: 82-97%
RPE :3-6
Improvements of the cardiovascular function and the theromoregulatory abiliy and the increase in energy production in mitochondria. Great training for building skills and fix technique issues such as foot landing and running posture.
3. Long Run
Duration: 120-180 minutes
Intensity: Low
HRmax: 65–85%
LT: 82-97%
RPE :3-6
Same adaptions with the above but with longer duration.
4. Progressive Run
A progressive run involves gradually increasing your pace throughout the workout and praparingto stress the athlete's systems for various intensities and be ready for the race day. This type of run helps improve pacing strategy, mental focus, and the ability to finish strong at the end of a race.
6. Fartlek Run
Intensity: Moderate
Fartlek, meaning “speed play” in Swedish, involves alternating between fast and slow segments of running. Unlike structured intervals, fartlek runs are unstructured and often based on landmarks or time intervals.
7. Tempo Run
Duration: sets of 10-20 minutes
Intensity: Low
HRmax: 75–85%
LT: 88-100%
RPE :6-8
A tempo run is a high intensity continuous exercise. Tempo runs help increase your Lactate Threshold. A tempo run can be intermittent with active or passive rest between sets.
8. VO2max Interval
Duration: sets of 10 seconds to 4 minutes.
Intensity: High
HRmax: 90%+
LT: 95-160%
RPE : 9-10
This type of training is designed to push your body to its maximum aerobic velocity and aerobic reverse capacity. It increases VO2Max and mitochondira density inside the cell.
9. Lactate Interval
Duration: sets of 4 to 10 minutes
Intensity: High
HRmax: 85-95%
LT: 95-110%
RPE : 8-10
Lactate interval training increases the maximum aerobic velocity and velocity corresponding to the 2nd lactae threshold.
10. Pyramid Interval
Duration: sets of 1 to 8 minutes.
Intensity: High
HRmax: 85-95%
LT: 95-110%
RPE : 8-10
It can be used in any type of interval training. Pyramid intervals involve gradually increasing or decreasing the distance of each interval.
11. Hill Repeats (short and long)
Duration: sets of 30 seconds to 10 minutes.
Intensity: Moderate to high
HRmax: 77-95%
LT: 98-110%
RPE : 7-10
Long hill repeats focus on running up a moderate incline. These intervals build strength, power, and endurance while also improving your running form and econonmy.
Conclusion: Incorporating a Variety of Runs in Your Training Plan
As an endurance runner, it's essential to mix up your training regimen with a variety of runs to target different aspects of fitness. Each of these training types plays a unique role in enhancing endurance, speed, strength, and recovery. By strategically incorporating these runs into your weekly schedule, you can build a strong aerobic base, develop your lactate threshold, and improve your ability to run fast and efficiently across any distance. Tailor your workouts to your specific goals, whether that’s improving race times, building stamina, or increasing power, and you’ll see improvements in your running performance over time.
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