All Different Running Workouts ExplainedThen you have come to the right place. When you are serious about your running training you need to know lots of different running workouts. It may be that you are preparing yourself for a race or you may want to start running after a long break. But whatever the case the proper running workouts are a must for you. Please check out the information below and click on the links for more information. Running Workout #1: Base RunningProvided you are not a 100m or 200m sprinter, base running drills should be the core of your running program. It is the foundation of your running. As a building relies on a structure, your running will also depend on your base. If there is a flaw in the foundation, the building is sure to fall down. Similarly, if your running speed does not have a strong underlying foundation, you will soon be out of breath and eventually, have to slow down or stop. Thus, base running is very important to make sure that you have got sufficient depth and should always come before building speed. Click on the link to learn more about base running. Running Workout #2: Tempo RunningTempo running is another great way to train your body as well as your mind for a race. The experts as well as athletes all over the world consider tempo running as an essential step to increasing your running speed and getting more success. A tempo run will effectively help your body get used to moving at a constant rate for a period of time. Tempo running is also known as lactate treshold pace, because it will increase your lactate threshold. If you run slower than tempo pace, your body will not build up lactic acid. On the other hand, if you go faster than tempo pace, lactic acid will build up rapidly in your running muscles. Too much lactic acid in your muscles and you will quickly have to stop because your legs get too heavy and you will need time to recover. Click on the link to learn more about tempo running. Running Workout #3: Interval runningInterval running is running at anaerobic pace. Interval running is taxing for the body. Interval workouts bring results however, so you should incorporate them in you running program! However, when training for long-distance running events, before you start doing intervals, you should be able to run at easy pace for at least one hour. Only after you have built your base, you can start thinking about doing speedwork. I would say that you do them only once a week. That is enough if you are training for longer races (10K and up). Interval sessions are taxing, hard sessions. Too many of them in a week will make it too hard to put other tough workouts (long runs, lactate treshold runs) into your running schedule. Remember that interval pace is faster than your lactate treshold pace. It is the pace at which you feel lactic acid building up in your legs. You will not be able to hold this pace for miles and miles without having to slow down. Click on the link to learn more about interval running. Running Workout #4: FartlekFartlek is a good introduction to running speed workouts for beginners. The principle of fartlek is that you just go out there, warm up, and then start running at varying speeds for varying periods of time and finish up with an easy paced cooling down. There are several ways to do it and every fartlek session is different such as running 5-4-3-2-1 minute sessions with 2 minutes of floating in between (floating = keeping up to moderate speed, so no recovery jog or walking). It's a an excellent way to build up a feel for speed workouts. Click on the link to learn more about fartlek. Running Workout #5: Goal Pace RunningGoal pace running is a key running workout if you are seriously working towards an important race. Goal pace running is focused on race pace itself. Doing goal pace running will prepare you for a tough race day and will give you an idea about whether your goals are attainable or not. Click on the link to learn more aboutgoal pace. Running Workout #6: Billat's 4 x 5Veronique Billat is an expert on how to improve running performance. She is a fast half marathoner herself (sub 1:20), coach of top runners in France, and a renowned exercise physiologist. According to her article in the "Journal of Sports Medicine and Physical Fitness" the 4 x 5 workout increases max VO2. This is the amount of oxygen your body passes on to your muscles. A higher max VO2 will help you increase running speed. It is simple. Run four times for five minutes with a 2 1/2 minute recovery jog in between. You should do this workout at a pace between tempo and interval pace. This is normally close to 5K race speed. It is a tough workout, but worth it. Click on the link to learn more about Billat's 4 x 5. Running Workout #7: Yasso 800The Yasso 800 is named after Bart Yasso, a Runner's World editor. This workout gained quite a bit of popularity over the last few years. During your marathon training you build up your 800 metre-repeats every week (from about four to ten). Your goal is to run these 800 metre-repeats at a constant pace. The time you spend running these 800 metres in minutes, is a prediction of how fast you can run your marathon in hours. So, say you do your Yasso 800s at 3:30 min / 800 metres. In between you recovery jog for the same amount of time (so 3:30 min). Then your predicted marathon time is 3:30 hours. Doing your 800 metre-repeats at 2:50 min / 800 metres (recovery jog for 2:50 min)? Then your predicted marathon time is 2 hours and 50 minutes. The Yasso 800 is a good workout although its predictiveness can be questioned. Click on the link to learn more about the Yasso 800. Running Workout #8: Running StridesRunning strides is a relatively easy way to increase your running speed. Many runners have come to realize that adding a few strides to their easy runs is beneficial. Strides are short runs of 60 to 100 metres in which you considerably pick up the pace. They are not all-out attempts, but definitely fast. One reason why you do strides is that typically at the end of a race you once more try to give it all you got and pick up the pace. Strides simulate that. Another reason is that strides help improve your running economy, your running style. You will want them to be quality strides. You want to be able to concentrate on them, making sure you make your legs go quickly but in the meanwhile maintaining your running style. If you would do them at the end of a tough tempo or interval session you'd be normally too tired to do the strides well so it is best to do them after easy runs. Click on the link to learn more about running strides. There are all kinds of variations you can do, but in the end, most of it boils down to the running workouts above. Properly done, these running workouts will give you a great lasting effect and help you reach your top performance. Wish to get more running tips? Subscribe to the Best Running Tips Newsletter or to my site blog. Go from Running Workouts Page to Running Training Page Go from Running Workouts Page to Best Running Tips Homepage Running Training Questions: Ask Your Running Training Questions | Running Training Q&A Summary | Running Workouts: Base Running | Tempo Running | Interval Running | Fartlek / Speed Play | Goal Pace Running | Special Workout: Billat's 4 x 5 | Special Workout: Yasso 800 | Running Workouts | Hill Running Tips and Workouts | Running Programs: Heart Rate Monitor Running Programs | 10K Running Program | Half Marathon Running Program | Running Technique: Running Cadence | Running Strides | Running Technique | Pose Running Technique | Barefoot Running | Other: Running Stretches | Cross Country Running Tips | Cross Training for Runners | How to Improve YOUR Running | Increasing Mileage Safely | Periodization | Five Basic Running Tips | Tips on Running Races | Speed Training | Running Journal / Running Log | Cross Country Running | Running Records Like this page: |
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