The Long Sunday Run
This is specifically for developing the characteristics necessary for endurance. In a physiological sense, it improves the capacity of the muscles to use fat as a fuel, hence sparing the body's glycogen reserves. Also it develops capillary density surrounding the muscle fibres. This improves the supply of oxygen and fuel supported by the blood. However, the catch is that studies have shown that these favourable features will only be fully developed if the long run is done at or near a certain critical pace. It seems that running faster than the critical pace will cause other adaptations to develop rather than those crucial to long distance endurance. The critical pace for the long run is shown to be about 80 percent of that for an all out effort over 10km.
The Tempo Run
This run is done at a level of intensity loosely described as "anaerobic threshold". This level of effort is around about where the going starts to get tough, or in more scientific terms, where a significant amount of waste lactic acid just starts to build up in the blood and working muscles. A practical definition of the level of effort is a running speed just faster than half marathon race pace. It has been shown that if you can push up your "anaerobic threshold" level you will enhance your ability to race long and fast (fast cruising). Studies have shown that the best way to achieve this is by running regularly at this speed in training over a continuous period of about 20 minutes. This is best incorporated into the middle of a medium length run. Aim for just a bit faster than your current half marathon pace.
The Hill Effort Run
Like the hill endurance run this particular workout will develop leg strength. However, because it is done at a greater level of effort it is an alternative way of pushing up your anaerobic threshold as well as inducing a degree of mental toughness (even in the most feeble of us). There can be variations to this workout but the two alternatives most favoured are:
5 to 7 repeats at a firm effort up a 600-800m stretch of moderately steep hill. After each repeat, return slowly to the bottom and continue with the next uphill effort.
Select hills which provide a mixture of moderate inclines and undulations. Warm up on the flat if possible, then run the hills at a firm effort for about 20 minutes. Conclude with a 20 minute warm down.
Exercising control over the level of effort is a key ingredient of these sessions. Too much is far worse than too little. The right intensity is around "anaerobic threshold" level where the effort just starts to get uncomfortable - the point where you notice the first signs of that "rasping" sensation in your chest. Regularly pushing beyond this level is to invite overtraining symptoms and injury.
Marathon Pace Training
This is specifically for the marathon runner where it helps adapt the muscle fibres actually used in racing. Train at this pace over about 8 to 10km using a suitable warm up and warm down.
Efficiency Repeats
The purpose of these sessions is to improve running efficiency. The body is taught to develop a style during fast running which expends the minimum aerobic and anaerobic energy. Studies done in the U.S. have shown that the pace of these repeats needs to be a little faster than conventional interval training (about 3 seconds per 400m faster than 5km race pace). This is good training for races up to 10km. Allow about 3 to 4 minutes easy jogging between each repeat.
Interval Training
This is the well established method of improving your ability to run longer and faster at a pace where both aerobic and anaerobic energy systems are called upon (beyond "anaerobic threshold" level). It develops the body's ability to fight off the effects of accumulating lactic acid as well as adapting the muscles to extract higher levels of oxygen from the blood to provide vital running energy at faster speeds. People sometimes ask why a marathoner needs interval training when the effort required for this event seems to be low level over a long duration. The answer is that a fast marathon runner is actually racing at a level very close to "anaerobic threshold" (approximately 94 per cent of AT). Also when tiredness sets in there is deterioration in running efficiency which causes an increased energy demand from the muscles in order to maintain the same pace. The result is that the energy systems developed through interval training are enlisted by the body to help the tiring runner to finish more strongly. Intervals must never be done faster than indicated on your training programme. Allow 3 minutes easy jogging between each 1km repeat and 4 minutes between each 2km repeat.
Hill Endurance Run
A run for the purpose of strengthening the running muscles. The hill part of this run should comprise approximately 50 percent of the total run. The effort on the hills must be kept to only a moderate level.
Fartlek
This is intended to be a low key and informal type of speed work where the level of intensity is less than that of normal interval work. This is carried out mainly during the endurance phase and is a good way of helping to keep you in touch with faster running prior to the sharpening phase of your programme. Fartlek usually consists of random short periods of faster running built into a normal medium length run. The emphasis is on informality where the terrain may be varied and the faster running is done at will over periods ranging from about 30 seconds to 3 minutes. Remember though that this is not intended to be a gruelling speed session. It is intended to break the monotony of routine training while at the same time keeping some of the fast twitch fibres at the "ready".
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