Running Workout Descriptions
By Rich Strauss

I like to think of running workouts as divided into three categories that improve:

1. Economy and Form
2. Endurance
3. Speed Endurance

There are at least two main components to running fast. The first, obviously, is fitness. The second is running form. I then like to break down "fitness" into two parts:

1. Endurance: which is the ability to run "for a long time," with all of the physiological benefits that come with this ability.
2. Speed Endurance: which I consider the ability run "hard" for either a short time or a long time. To run at a high intensity level and sustain that level for longer and longer periods of time.

Now, ask someone to run "slow" and then ask them to run "fast." You will notice a significant difference in their running form when they switch from 1st and 2nd gear to 5th. And this brings us to our first category of running workouts, those that improve Economy and Form.

Economy and Form

Running slow requires one set of coordinated body movements. Running fast requires a related, but significantly different, set of coordinated body movements. If you only run slowly, you will not develop the muscular coordination to run fast. I use two workouts to improve my "fast running" coordination:

1. Strides: these are best done on a very slight downhill or flat surface. Basically, you want to practice all of the elements of proper running form for a very short time, about 10 seconds. Build your effort so that you are running full speed at the very end. Quick, light feet, head up. Enjoy the feeling of running fast and smooth. I like to insert these into my early, base building runs. I'll typically go for a 45-60 minute run and insert 8-10 strides where ever I feel like it. Run to the light pole, the mail box, whatever. Very high cadence and quick feet. These are especially good when inserted at random intervals in aweekend long run, otherwise you run the risk of plodding along for 1-2 hours.
   
   
2. Sprints: similar to strides, sprints are a maximum effort for about 12-15 seconds. The key is to stop running fast as soon as you feel yourself get tired and your running form begins to suffer. Think of Sprints as improving your neuromuscular coordination, rather than your fitness. These are good to do either on a track or a golf course fairway. Take about 2-3 minutes rest between sprints, whatever recovery you need to be able to run fast, smooth and fluid on the next one.

Training Zones are unimportant when doing Strides and Sprints. The duration is too short for heart rate to increase to a level that accurately reflects intensity.

Endurance

Think of endurance runs as building a bigger engine. We will make the engine fast later, but first we have to make it big. I do three types of endurance runs:

1. The Long Run: this is the one that everyone talks about. Usually done on the weekend, the long run is performed at a comfortable, conversational pace. You should be able to hold a conversation with your running partner. The training value of the long run comes from the length, not the speed. Most of the benefits occur at 1:30-2:30 in length. Long runs are performed in all training phases, with the length topping out at 2.5-3 hours.
   
   
2. Weekday Semi-Long Run: as a triathlete with limited time, I want to maximize the benefit of every training session. Since many of the benefits of a long run begin at about 1.5 hours, it makes sense to do one weekday run of this length, rather than two 45 minute runs. 45 and 45 do make 90, but 90 in one session is better. These runs are done in Base 1, 2, 3 and possibly Build 1 and 2.
   
   
3. 3/1 Run: run at a comfortable pace for the first three fourths of the workout. In the final one fourth, gradually accelerate to a pace 30-90 seconds faster per mile than what you had been running before. After running 60-90 minutes, you begin to deplete the glycogen in your slow-twitch muscles. Just as your body begins to tap into your fast twitch muscles for additional glycogen, you pick up the pace and give them an extra workout. This run is a variation on the Long Run and is done later in the season. These runs are done in Base 3, Build 1 and 2.

Endurance runs should be done in Zone 1-2, preferably Zone 2. For a 3/1, build the last fourth to Zone 3-4.

Speed Endurance

You've done Strides and Sprints throughout the season to work on your economy and form. You've done the long runs to develop your big engine. Now it's time to make that engine fast.

In order to run fast, you have to do two things:

1. Train your body to handle the higher intensity of fast running. This is mainly a factor of developing the ability to tolerate high levels of lactic acid in the muscles, which occurs at intensity levels right at and above lactate threshold heart rate, Zones 4-5c. We accomplish this with the higher intensity workouts of tempo runs, intervals, and repeats, which I will cover below.
   
   
2. Teach your legs what it feels like to run fast. We do this through the combination of the effects of Economy workouts and Speed Endurance workouts.

I'll start with the lowest intensity speed endurance workout and go up.

Tempo Runs

This is the corner stone of speedwork for many triathletes. A tempo run is a 20-40 minute Zone 4-5a run inserted within a longer run. A typical tempo run might be 10-15 minutes in Zone 1-2, 30 minutes in Zone 4-5a, then 5-10 minutes in Zone 1-2. The length of the tempo portion is extended as the athlete becomes more fit, but levels out at about 40 minutes.

The training benefit comes from hanging just at or below your lactate threshold. Staying under or just above this level enables you to run at this intensity for a relatively long time, exposing your muscles to the effects of lactic acid and forcing them to adapt. For this reason, intensity stays constant, not pace. If you are running up a hill, maintain the same intensity as measured by heart rate, rather than trying to maintain the same per mile pace.

No doubt about it, a 60 minute run with 40 minutes at tempo pace is a hard run. The mental toughness required is an added benefit of tempo running.

Tempo runs are done in Base 2, 3, Build 1 and 2, depending upon the length of the athlete's A Priority race.

Intervals

Intervals are not all-out runs, they are controlled runs. The training benefit occurs during the interval, or rest, between runs, hence the name.

A typical interval training session would be a 400 at 5k pace, or Zone 5a-b, followed by a 200 walk or jog during which you let your heart rate get down to about low Zone 2. When it reaches this level, its time for another fast 400.

By training in this manner, you are able to accumulate much more time at a higher intensity than if you had tried to run continuously.

Intervals are done in Build 1 and 2.

Repeats

A Repeat is a Zone 5a-c run followed by a complete recovery. The length of the repeats depends on the length of the race that is being trained for.

What is important is that it is an all-out run for the length of the repeat. In other words, pace yourself carefully so you are completely spent at the end of the repeat.

Take as much rest as you need so that you can repeat the same performance. You might rest as much as 6-7 minutes after a 400m repeat.

By training in this manner, you accumulate a great amount of training time at or near your max heart rate.

Repeats are only done in Build 2.

Hills

Hills lie somewhere in between Endurance and Speed Endurance workouts. While weight training builds general leg strength, hill training builds running specific strength.

While hills may not make you faster, they will make you a stronger runner and are a good augment to tempo running.

If you're A Priority race features a hilly run course, plan to do hills throughout your training.

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