Training schedules are available online for most any type of running event such as a 5K, 10K, half marathon or marathon. Runners should choose a target event that is three to six months in advance. Most trainers will advise to start with a shorter race and then build up to longer distances once the body has acclimated to running. Others believe that a novice can begin training for a longer event immediately, provided enough time is built in to the training schedule.
Most training programs will have a person running three to five days each week, with rest and/or cross-training days built in. Following a typical training program will involve understanding the following terms.
Easy Run
An easy run is just that, easy. It is a run at a comfortable pace. During an easy run a person should be able to maintain conversation. This is the speed that warm ups and cool downs are done.
Fartlek
Fartlek is a Swedish term meaning speed play. Runners will vary their speed during fartlek workouts. These are the fastest runs during training and will help a runner learn to push through fatigue and build both mental and physical strength. Fartlek workouts are usually done in intervals. For example, a runner may warm up for one mile, then do a 1 minute Fartlek followed by a 1 minute recovery and repeat that 6 times, followed by a cool down mile. Other Farklek times vary up to about 4 minutes of hard, fast running.
Hill Repeats
Hill repeats are used to strengthen the leg muscles, especially the quadriceps, hamstrings, glutes and calves. Training on hills allows runners to build physical strength, power and speed. Runners should begin with an easy warm up and then begin hill repeats on a moderately steep hill. Hill repeats are also done in intervals. The runner would run uphill for a pre-determined length of time (i.e. 2 minutes) and then walk or jog back downhill to the starting point. This would be repeated several times, followed by an easy cool down run.
Long Run
Long runs are used to build endurance for the race distance. Long runs are similar in speed to the easy runs, but may get slightly slower toward the end of the run due to fatigue. Typically, they are done at 1 minute below the targeted race pace. The long run is the most important component of training for endurance runs, as it is the one the best prepares the runner psychologically for the event. Long runs also strengthen the heart and teach the body how to tap into fat and use it as fuel.
Pace Run
Many runners have a goal pace or finishing time when signing up for an endurance race. Training at the targeted pace helps runners feel what the pace is like on their body and also helps runners resist the urge to go faster. Runners will need to pace themselves to complete the entire race at the goal pace or within the targeted time frame. This may include pushing themselves to go faster, or holding back in order not to burn out early in the race. This pace is usually faster than the easy and long runs, and conversation will be limited.
Progressive Run
A progressive run is used by many professional athletes during their important races. Progressive runs start off with an easy pace, build to race pace, and then finish with an easy pace. Runners learn to start slow, simulating the early stages of a typical race where it is crowded at the start, and finish strong.
Tempo Run
Tempo runs fall between pace runs and fartleks. The pace will be somewhat hard and conversation will be difficult. Training with tempo runs, running at a fast, steady pace for a longer period of time, helps runners build stamina.
Runners who incorporate these elements into their race training will challenge themselves as well as notice improvement in strength, endurance and speed.
Krista Sadlers - Krista Sadlers is a freelance writer, based out of Sebastian, FL whose education, work and hobbies have given her areas of expertise in a ...
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