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. 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. Published May 2020.I ask myself that all the time, usually when frustrated by a tough workout on my training plan or a confusing training concept. National Strength and Conditioning Association. Velocity-based training: from theory to application. Weakley J, Mann B, Banyard H, McLaren S, Scott T, Garcia-Ramos A. ACE Integrated Fitness Training (IFT) model for functional movement and resistance training: Phases 3 and 4. How to choose the right frequency and volume for workouts. International Sports Sciences Association. Breaking down the importance of strength-endurance training. Loading recommendations for muscle strength, hypertrophy, and local endurance: a re-examination of the repetition continuum. Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DL. Systematic review of the association between physical fitness and musculoskeletal injury risk: part 2–muscular endurance and muscular strength. doi:10.1111/obr.13007ĭe la Motte S, Gribbin T, Lisman P, Murphy K, Deuster P. Hypertrophy versus muscular endurance training as therapeutic interventions in adults with type 2 diabetes mellitus: a systematic review and meta-analysis. doi:10.3389/fphys.2017.00690Īcosta-Manzano P, Rodriguez-Ayllon M, Acosta F, Niederseer D, Niebauer J. Upper-body muscular endurance training improves performance following 50 min of double poling in well-trained cross-country skiers.
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