In this article, I want to explain some basic types of run training. For me as a triathlete, there are esp. three forms of running that I would include in my weekly training: long runs, interval training, and some runner’s ABC. Sometimes, I mix it up with some fartlek. But there are even more run training types that we will feature in this article.
There are several types of running training forms, each designed to target specific aspects of running fitness and performance. Here are some of the most common types:
- Base Building: This involves establishing a solid aerobic foundation by running at a comfortable pace over longer distances. It helps improve endurance and overall cardiovascular fitness.
- Interval Training: Involves alternating between high-intensity bursts of speed and periods of recovery. This type of training helps improve anaerobic capacity, speed, and VO2 max.
- Fartlek Training: A blend of continuous and interval training, where you vary your speed and intensity throughout the run. It helps improve both aerobic and anaerobic fitness.
- Tempo Runs: Runs performed at a comfortably hard pace, often sustained for a specific distance or time. Tempo runs improve lactate threshold and help you sustain a faster pace for longer.
- Long Runs: Longer distance runs at a steady pace, typically done at an easy to moderate effort. Long runs build endurance and mental toughness. But most importantly, they train your fatburning mode which is especially important for longer distances like marathons, middle & long distance triathlons.
- Hill Repeats: Running uphill at a hard effort, followed by a recovery jog downhill. Hill repeats improve leg strength, power, and running economy.
- Speed Work: Similar to interval training, this involves shorter bursts of high-speed running with rest periods in between. It helps develop speed and anaerobic capacity.
- Recovery Runs: Short, easy-paced runs performed after a hard workout to aid in recovery and promote active rest.
- Cross-Training: Incorporating other forms of exercise like cycling, swimming, or strength training to complement running and prevent overuse injuries.
- Race-Specific Training: Tailoring your training to the specific demands of a race distance, such as a marathon or a 5K.
- Tapering: Reducing training volume and intensity leading up to a race to allow for optimal rest and recovery.
- Negative Split Runs: Running the second half of a run or race faster than the first, a strategy that teaches pacing and builds mental resilience.
- Progressive Runs: Starting at an easy pace and gradually increasing the effort throughout the run.
- Cross-Country Training: Mimicking the varied terrain of cross-country courses to improve agility and adaptability.
- Specificity Training: Simulating race conditions, such as running on a track or replicating the course terrain.
- Trail Running: Running on off-road trails, which challenges balance and agility.
It’s important to incorporate a variety of training forms into your running routine to achieve well-rounded fitness and avoid plateaus. The specific mix of training will depend on your goals, fitness level, and the type of race or event you’re preparing for. Consulting with a running coach or experienced runner can help you create a training plan tailored to your needs.