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Running Workouts for Consistency

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Sticking to your training every day, other than scheduled/needed rest days, is one of the most important components of running. Running is a long term investment that requires a lot of hard work and dedication. -TEC Coach, Sid Vaugn

Taking Coach Sid Vaughn’s advice from his article 5 Simple Rules for Running, we have put together 8 types of running workouts to help you stay consistent in your training while meeting your daily training needs.

Base Run:

Pace: Natural

Distance: 5 Miles

Results: Increase Endurance

Recovery Run:

Pace: Easy

Distance: 3 Miles

Results: Fatigue Management

Fartlek Run:

Pace: Natural with Intense Interval Bursts

Distance: 5 Miles with 10, 30-60 sec intervals of speed with 60 sec of recovery

Results: Increase Speed

Hill Runs:

Pace: Jog with Uphill Sprints

Distance: 4 Miles with 10, 45 sec uphill runs with 60 sec of recovery

Results: Increase Aerobic Power

Progression Run:

Pace: Natural/Race

Distance: 6 Miles, 1 Mile of Race Pace

Results: Increase Stamina

Intervals:

Pace: Natural/Race

Distance: 2 Miles with 5, 1000 meter runs at 5k pace with jogging in between.

Results: Increase Speed

Tempo Run:

Pace: Threshold 

Distance: 3 Miles

Results: Increase Sustained Speed

Long Run:

Pace: Natural

Distance: 10 Miles

Results: Increase Endurance

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