As a dedicated runner, you’re always seeking ways to optimize your training and push your limits. In the realm of running workouts, terms like endurance, tempo, and steady state can sometimes be confusing, making it challenging to understand the precise intent behind each type of workout. In this comprehensive guide, we’ll explore the different running workouts and their associated intensities, empowering you to take your running performance to new heights.
Throughout our running training plans, we utilize the following terminology to describe workouts and their associated intensities:
Recovery runs are designed to gently loosen up your legs and increase circulation and respiration without excessive strain.
These easy-paced runs should be no more than 60 minutes, typically around 40 minutes. Aim for a perceived exertion of 4 or 5 on a scale of 10, substantially easier than your endurance runs.
The frequency of recovery runs depends on your overall training schedule, but incorporating two or three per week is a common approach.
Endurance runs make up a significant portion of your running time. This moderate-intensity running is essential for building a strong aerobic base and surrounding your focused interval workouts.
The perceived exertion for endurance runs is typically 5 or 6 on a scale of 10, and the duration can range from 30 minutes to over 6 hours. A common endurance run workout might be a 2-hour run, but it’s important to slow down when tackling uphills to avoid creeping into a higher intensity zone.
Steady state runs push you to a challenging aerobic pace, yet keep you below your lactate threshold intensity. This intensity plays a crucial role in developing a stronger aerobic engine by generating more lactate and challenging your body to process it effectively. SSR intervals should be long and continuous, ranging from 20 to 60 minutes, with a total time-at-intensity of 30 minutes to 2 hours in a single workout. The perceived exertion for SSR is 7 on a scale of 10, and similar to endurance runs, you need to be cautious not to let your intensity creep up on hills.
Tempo runs are a vital component of any runner’s training regimen, helping to make you faster and stronger.
These intervals are performed at a strenuous pace, slightly below or at your lactate threshold intensity, with an RPE of 8 or 9 on a scale of 10.
Tempo run intervals should be 8 to 20 minutes in duration, with a recovery period equal to half the interval length (a 2:1 work-to-rest ratio).
The total time-at-intensity in a single-tempo run workout should range from 30 to 60 minutes, as exceeding this can compromise the quality of the effort.
Running intervals, also known as VO2max efforts, are high-intensity intervals lasting 1 to 3 minutes.
These intervals should be performed at an RPE of 10 on a scale of 10, pushing you to your maximal capacity.
It’s important to warm up properly with 15-30 minutes of endurance running and 6-8 running strides before tackling these intense intervals. The recovery periods between intervals are intentionally short, as part of the training stimulus comes from starting the next high-intensity effort before full recovery.
The total time-at-intensity for a single running interval workout should be 12 to 24 minutes, with a 1:1 work-to-rest ratio.
Running strides, also known as stride-outs or striders, are short, high-intensity intervals designed to gradually acclimate your body to operating at a high intensity.
These strides typically range from 10K to 5K race pace, lasting 20 seconds, with a 1-minute recovery period between each stride.
Incorporating running strides into your training can help improve running efficiency and transition your body to higher-intensity efforts.
By understanding the distinct characteristics and purposes of these running workouts, you can strategically incorporate them into your training plan to unlock your full potential as a runner. Remember, consistency, progressive overload, and allowing for adequate recovery are key to maximizing the benefits of these various running intensities.
