Interval Training: Alternating between periods of high-intensity running and recovery jogging or walking. For example, run hard for 1 minute, then jog or walk for 2 minutes. Repeat for a set duration or distance.
Fartlek Runs: Unstructured speed play where you vary your pace throughout the run, alternating between fast and slow segments as you feel like it. This can be done on trails, roads, or tracks.
Hill Repeats: Running up a steep hill at a high intensity, then jogging or walking back down to recover. Repeat for a set number of repetitions.
Tempo Runs: Running at a comfortably hard pace, typically at a pace that you could sustain for about an hour in a race. This helps improve your lactate threshold and overall race pace.
Long Runs: Extended runs done at a slower, conversational pace to build endurance. These runs are typically done once a week and gradually increase in distance over time.
Progressive Runs: Starting at an easy pace and gradually increasing your speed throughout the run. This helps improve your ability to maintain a faster pace when fatigued.
Pyramid Intervals: Structured intervals where you gradually increase then decrease the duration or intensity of the intervals. For example, 1 minute hard, 1 minute recovery, 2 minutes hard, 2 minutes recovery, and so on, up to a peak, then back down.
Long Fartlek: Similar to fartlek runs but with longer segments of fast running interspersed with recovery periods. This helps improve both speed and endurance.
Steady-State Runs: Running at a comfortably hard pace that is faster than your easy runs but slower than tempo pace. This helps improve aerobic capacity and race pace.
Recovery Runs: Short, easy runs done at a very relaxed pace to aid in recovery between harder workouts. These runs help promote blood flow to tired muscles and facilitate recovery.