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
