The saying goes ‘variety is the spice of life’ so when it comes to your running training it’s helpful to have some options to choose from. Not only can this keep you motivated throughout training blocks but mixing it up through targeted training sessions can deliver fantastic results to your overall fitness.
In this blog we’ll have a quick intro to 4 of our favourite sessions:
- Interval Training
- Tempo Training
- Hill Repeats
- Long Slow Distance (LSD)
Remember to factor in your current fitness level, your number of weekly training sessions and overall objectives when deciding to use these training tools.
Tempo Training
A tempo run is a type of speed-building workout that can help you train for a race or become a faster runner overall. If you’re wondering who should include tempo runs in their weekly workout, the answer is anyone serious about training for an endurance event. The main objective of a tempo run is to push your body to run harder and faster for longer periods of time. A tempo run is like picking a turkey sandwich, you never really fancy it but after you feel great!
Sessions consist of warm up and cool down with a consistent pace run above your lactate threshold. Workouts can vary, including several sandwich blocks with easier effort on either side - the key is running at your lactate threshold for an extended period of time.
What is the lactate threshold? Tempo runs are designed to increase your anaerobic threshold which is often referred to in running as the lactate threshold. This is because during tempo activities the goal is to train at a point where your body produces lactic acid. By training in this zone you are training the body to get used to this feeling and become more efficient and breaking down and removing lactic acid. The better we are at this, the longer we can run hard and fast - so it’s something we want to experience and improve on.
Not all of us have a laboratory to work out our exact lactate threshold. Here are 4 ways to help figure your pace:
4 ways to get your tempo pace
- At a point where it’s harder to hold a conversation with someone
- 80 to 90 percent of your VO₂ max
- 85 to 90 percent of your max heart rate
- a pace between your half marathon and 10K race speed
If you're training for a race and you have a time in mind, tempo runs should include sections 20-40seconds faster per KM than your objective. For example, if I want to run 5km in 25 minutes. My tempo sessions should include some training days between 4.20-4.40 min/km. these blocks tend to be for longer periods. We use 10minutes as a minimum block length.
Tempo sessions are great for the mind. Not only do they help build mental toughness as running in this zone can be hard work, but the endorphin release following a tempo (and sometimes a PB) can be amazing.
Interval training
Interval training has the same objective as the tempo run. Instead of running a continuous block, these sessions are made up of shorter periods of high intensity followed by recovery blocks. The objective of these sessions is the same as tempo.
Interchanging tempo runs and interval training throughout your weekly workouts is a nice way to keep training above your lactate threshold. We recommend only incorporating 1 tempo OR interval session a week.
One of my favourite interval sessions is the 90x30. You're going to complete 20 blocks of work laddering down to a pace below your 5km race speed. For example, If my 5km race pace target is 4 mins/km I would run the below workout:
- 10 min warm up
- 90 sec @ 4.15 | 30 sec @ 5.30 | Repeat X 10
- 90 sec @ 4.00 | 30 sec @ 5.30 | Repeat X6
- 90 sec @ 3.50 | 30 sec @ walk | Repeat X 4
- 10 min jog down
Adjust pace based on your 5km race target and comment below how you get on!
Hill Repeats
Hills are speed training in disguise. Objectives remain the same, looking to spike the heart rate and build muscular strength and speed. If you are a trail runner or taking on some hilly road routes it’s worth using this workout to prepare yourself for sections with incline.
There’s something methodical about tackling a hill repeatedly and when you get into a zone it can be one of the most rewarding sessions to complete.
A rough guide to how we like to run hills:
- Gradient 5-8% is ideal, but anything will do
- Treadmill is okay if there isn’t a hill near you
- Each sprint should last 60-90 seconds
- Measure in effort rather than speed
- Aim to run each sprint at 85-90% of your max effort
- Between 4-8 repeats depending on your fitness level
- You can walk down for rest between repeats
- Always start with a warm up and end with a cool down (10-15mins each)
- Good luck...
If you’re in Sydney Australia, here’s a list of great hill training spots - our favourite is Attunga!
Long Slow Distance (LSD)
LSD is the exact opposite to our other training types but a must have for any endurance athlete training for half marathon and up. The long slow distance run is exactly what it sounds like. These runs are necessary to build strength and endurance in the body. They increase your slow twitch muscle fibres and getting you ready for longer periods of time spent on the feet. Slow is SO important as it allows you to develop this strength without over exerting or injuring your body. Don’t worry, that doesn’t mean this is going to be an easy day’s training!
Here’s what you need to know about running LSDs:
- Pace - maintain a conversation, 20-40 seconds slower than your race goal or 20-25bpm below your threshold heart rate
- Frequency - once a week, usually at weekends due to the time commitment
- Distance - it depends on your fitness level or objective. Look to start at 2hrs then add 15minutes each week until you reach a time below your race day goal. If you aren’t training for a race make sure you keep your base by running the 2hrs.
Long slow distances go great with a weekend on the trails. If you listen to music when you run, try an audiobook or podcasts. These can help pass the time and keep at that easy pace.
If you have any questions on the workouts discussed through this article or have some favourites of your own feel free to comment or reach out to us!