Running sessions - The Basics
Running sessions, there are no shortage when it comes to variations and the different purposes of them, however there are a few basics that are handy to know when it comes to the different types of sessions.
Easy/Base Runs
These runs should form the majority of your run training. If you’re following the philosophy of the 80/20 then these runs are in the 80. Easy and base runs are used to build up your aerobic capacity which can only occur if you do these runs EASY!! There is little to no benefit in running too hard during these sessions as you will just fatigue yourself and not be able to run hard in your more specific running sessions.
Your heart rate for these runs should be primarily within zone 2 which sits below your aerobic threshold. If you are starting out running, returning from injury or getting back into training after some time off then this can be frustrating, but running easy will be dividends in the long run.
Tempo Runs
Tempo runs are a step up in intensity from an easy run, with the majority of these sessions being performed in your heart rate zone 3. This is often referred to as “the grey zone”, however, when used specifically these sessions can provide great fitness benefits. Keeping these runs below your anaerobic threshold is key (just under zone 4) and can help improve your lactic threshold tolerance, and running economy. The range of these efforts is quite variable and encapsulates all efforts from marathon pace through to a 1-hour pace. So depending upon your running level ability you can use this range to progress your running. For example, a beginner runner can start their tempo sessions towards the lower end of zone 3 before progressing their runs to the upper end of zone 3.
Fartlek Runs
Fartlek running, on-and-off running, also known as “Speed play” is a great type of session to incorporate into your training. These sessions are a way of incorporating speed work into your running program with periods of fast running and slow running all mixed together. Sessions can be time or distance based, for example 2mins hard/2mins easy 10 times; or 500m hard/500m easy 10 times. These runs are used to improve your running speed and running efficiency.
Intervals/Speed Runs
Interval sessions can be thought of as similar to fartlek running, however instead of an active recovery between repetitions, the recovery is static. So using the example from above from the fartlek running, instead of 2mins hard/2mins easy; in an intervals session this would be 2mins hard/2min rest. These kind of sessions again are another great way of improving your running speed and another fun way to mix up your training. Another use for these type of sessions is short maximal effort sprints (10s or so) with a long recovery; implementing these sessions can help improve neuro-muscular recruitment but need to be carefully implemented into specific programs.
Hill Runs
Hill run training can be used to improve your running strength and power. Running on an undulating course can be the best way to achieve these strength benefits, as the downhills give your body time to recover before heading back uphill. Hill repeats can also be an option; but be sure to pick a hill that is not to steep as this can put excessive strain on your calves. Again this is a session type which needs to be gradually progressed in order to reduce injury risk.
Long Runs
Pretty much a staple on every runners training program. The long run improves your running endurance as well as helps build mental confidence and resilience. In terms of intensity, this should be the same or similar to the intensity of your base or easy runs, which typically means your heart rate should be in zone 2 for these long runs. Long runs are also a great time to practice run day fueling to see how your body handles varying levels of carbohydrates.
These are a few of the basic types of running sessions. Each of these session types can be progressed by varying the distance, duration, and/or intensity in order to achieve physiological adaptations.
If you are interested in jumping on board with our running programs, lets have a chat today!
