Workout Type | Recommended Duration | Weekly Frequency | Recommended Intensity |
---|---|---|---|
Endurance Runs | 60-120 minutes | 1-2 times | Low (60-70% of threshold) |
Easy Runs | 30-60 minutes | 3-4 times | Low (60-70% of threshold) |
Stride-outs | 20-30 seconds (post run) | 2-3 times | High (near max speed) |
Hill Repeats | 30-60 seconds per repeat | 1-2 times | Moderate to High (80-90% of threshold) |
Fartlek Runs | 30-60 minutes | 1 time | Variable (mix of low and high intensities) |
Speed Skill Workouts | 15-30 minutes | 2-3 times | Moderate (70-80% of threshold) |
Strength Training (Low Rep, High Weight) | 20-30 minutes | 2-3 times | High (70-80% of max lift) |
Flexibility and Mobility Work | 15-30 minutes | Daily as possible | Low to Moderate |
*The recommended intensity for the Strength Training workout is provided as a percentage of maximum lift, not threshold. The intensity of Strength Training is often gauged using the one-repetition maximum (1RM), a measure of the maximum amount of weight that a person can possibly lift for one repetition of an exercise. It’s often estimated rather than directly measured.
Keep in mind that these are general recommendations and the specifics can vary based on the individual’s fitness level, response to training, and running goals. Also, the intensity of a workout refers to how hard you’re working and can be gauged using measures like pace, heart rate, or perceived effort. For running workouts, it’s often based on threshold pace, heart rate, or power.
Here are examples of Endurance runs:
- 90-Minute Endurance Run: After a 10-minute easy warm-up, run at a comfortable pace for 90 minutes. Maintain a conversational effort level throughout the run. Focus on maintaining good form and relaxed breathing. Finish with a 10-minute easy cool-down jog.
- Progressive Endurance Run: After a 15-minute easy warm-up, gradually increase your pace throughout the run. Start at a comfortable pace and progressively pick up the intensity every 20 minutes. Aim to finish the last 20 minutes at a moderately challenging pace. Finish with a 10-minute easy cool-down jog.
- Time-on-Feet Endurance Run: Set a time goal for your run, such as 2 hours. Run at a comfortable, conversational pace for the entire duration, focusing on maintaining a steady effort throughout. This run helps build mental and physical endurance. Finish with a 10-minute easy cool-down jog.
- Hill Endurance Run: Find a hilly route or a hill repeat workout. Incorporate uphill and downhill sections into your run. Focus on maintaining a steady effort level, and adjust your pace to handle the terrain changes. This run helps build strength and endurance. Finish with a 10-minute easy cool-down jog.
- Exploratory Endurance Run: Choose a scenic trail or a new route that you haven’t explored before. Run at a comfortable pace while enjoying the surroundings. This run adds variety and mental stimulation to your training. Finish with a 10-minute easy cool-down jog.
Here are examples of Easy runs :
- 30-Minute Easy Run: Go for an easy-paced run for 30 minutes. Maintain a conversational effort level throughout the run. Focus on enjoying the process of running and allow your body to recover from previous workouts.
- Recovery Run: After a hard workout or a race, do a short and easy-paced run to aid in recovery. Keep the intensity very low and focus on gentle movement to promote blood flow and flush out any residual fatigue. This can be a 20- to 40-minute run at a comfortable pace.
- Time-Based Easy Run: Set a time goal for your run, such as 45 minutes or 1 hour. Run at a comfortable, conversational pace for the entire duration. This run helps to maintain your aerobic fitness without adding too much stress on your body.
- Shakeout Run: The day before or after a key workout or race, do a short and easy-paced run to loosen up your legs and prepare them for upcoming efforts. This can be a 20- to 30-minute run at a relaxed pace, focusing on smooth and relaxed strides.
- Active Recovery Run: On a recovery day, go for an easy-paced run to promote active recovery and aid in muscle regeneration. This can be a 30- to 45-minute run at a comfortable effort level, focusing on keeping a relaxed form and enjoying the run.
Remember, the purpose of Easy runs is to promote recovery, build aerobic fitness, and maintain a base level of conditioning. These runs should feel comfortable and allow you to enjoy the process of running without excessive strain or fatigue. Adjust the duration and intensity of Easy runs based on your fitness level and training goals.
Here are examples of Stride Outs
- Classic Stride Outs: After completing your easy run, find a flat or gently sloping section of the route. Gradually increase your pace to a comfortably fast speed, around 80-90% of your maximum effort, and maintain it for about 20-30 seconds. Focus on maintaining good form, quick turnover, and relaxed breathing. Recover by jogging or walking for about 1-2 minutes between each stride. Perform 4-6 stride outs in a session.
- Hill Stride Outs: Find a moderate incline or hill. Start at the bottom and gradually accelerate your pace as you run uphill for about 15-20 seconds. Focus on maintaining good form, strong leg drive, and controlled breathing. Walk or jog back down the hill for recovery, and repeat the hill stride out 4-6 times.