Running 101: Training Runs

As you look at training plans for races, you'll find that most include a variety of "quality" runs--basically anything besides short runs at an easy pace. While it's important for new runners to build up an endurance base with easy-paced runs, it's the quality workouts that will push you, ultimately making you faster and stronger. Here are some of the most common:

Long, Slow Distance: Often abbreviated LSD (yeah, yeah, I know ...), this is the bread-and-butter of any distance training plan. The LSD is just what it sounds like. Long and slow. You want to do this run at 60 to 90 seconds per mile slower than your expected race pace. If you can't carry on a conversation during your LSD, you're running too fast. It's all about building endurance. Most people run their LSD on either Saturday or Sunday each week, since it can be pretty time consuming, particularly if you're training for a marathon. This is arguably the most important run in a given week, so make sure you don't miss it!

Fartlek: A funny-sounding Swedish word that means "speed play." Fartleks are a great workout for those new to speedwork. Just head out for a normal run, and periodically pick up your pace. For example, you might decide to sprint one block, or to the next telephone pole. It's all about getting your body used to running faster, and since you decide when to speed up and when to slow down, it's a perfect way to give speedwork a try.

Intervals: The fartlek's serious older brother. As with a fartlek, you speed up for a period of time, slow down, then repeat, but with intervals you run for a set distance or period of time. An interval workout might be something like 4 x 400, which would mean you run four intervals of 400 meters at a fast pace, with a break after each interval. During the break, you jog slowly, with the goal being to normalize your breathing before the next interval. High school or college tracks are a great place to run intervals.

Tempo: Running at a "comfortably hard" pace (think 6 or 7 on a scale of 1 to 10, 1 being a stroll and 10 being an all-out sprint). The goal is to get your body used to holding a challenging pace for an extended length of time. You should run an easy warm-up mile before stepping up to tempo pace, and finish the run with a slow cool-down mile as well.

Hill Repeats: There are a bunch of ways to do hill repeats, but what I do is find a hill that takes about two or three minutes to run up, then do just that. And repeat! Hill repeats are challenging, but they are great for your endurance, speed and just general toughness! The downhill portions are a great time to practice fast foot turnover, too. If you're training for a hilly race (like, say, the Oakland Marathon ... or The Relay!), hill training is a must. If repeats sound tedious, you can also make a point to run one of your weekly runs on the hilliest route you can find.