Run - Where are you now?

Similarly to cycling, we aim to get the balance right between maintaining endurance and power running at shorter distances at higher rates of intensity. We’re not at the stage where we’re in the ‘red zone’ and sprinting at 90% but we do need to place an emphasis on running at an uncomfortable pace whilst maintaining good posture and control.

Sessions this month’s will include:

  • Running keeping technique and pace under full control
  • Increasing intensity whilst maintaining control
  • Development of muscular endurance
  • Blending muscular endurance into an endurance run.

Run Sessions

Session 1 – Run control

Purpose of this session

  • To run within yourself
  • To maintain technique control.

Coaching points

  • Pace is best described as borderline ‘talking pace / not talking pace’.
  • Hold good upright posture throughout
  • Back off a fraction if you feel you’re losing technical control.

Adaptations

  • Increase / decrease distance
  • Can be done in two halves with static recovery in between
  • Can be used as a recovery session by lowering the intensity to level 10 (or 50%)

Impact on your training

Improved control of pace and technique

Kit needed:

Just runners and watch

Run 1a

Session 2 – Pace awareness

Purpose of this session

To improve pace control despite having to ‘negative split’ (ie gradually increase intensity) across 3 different intensity levels.

Coaching points

  • Worth remembering even the highest intensity rate is still not done flat out
  • Use the first few hundred meters to find your starting intensity level

Adaptations

  • Increase or decrease distance
  • Create wider range of intensity levels
  • Can be done on treadmill

Impact on your training

  • Maintaining good quality technique
  • Increased understanding of pace.

Kit needed:

Just runners and watch

Run 2a

Session 3 – Speed endurance (muscular endurance)

Purpose of this session

To develop our muscles ability to process lactic tolerance.

Coaching points

  • Best done on a running track
  • Aim to maintain split times for each repetition
  • Keep recovery phases (both active and static) consistent

Adaptations

  • Can be done by time as opposed to by distance
  • Can be done as one straight run as opposed to splitting it up by sets and static recovery
  • Easily done on a treadmill

Impact on your training

  • Reach increased speeds for longer durations
  • Improved recovery allowing to get back up to increased intensities sooner.

Kit needed:

Just runners and watch

Run 3a

– Muscular endurance intervals within endurance run

Purpose of this session

To build muscular endurance development into an endurance run.

Coaching points

  • Best done on the flat
  • Essential to maintain good posture (upright) and form regardless of levels of intensity being run
  • Fun and practical to do with training partner
  • Can a friend keep time for you to give you one less thing to think about?
  • No particular order for the higher intensity efforts so long as they get included

Adaptations

  • Reduce durations and increase intensity to produce more speed
  • Reverse the above to place more emphasis on strength endurance
  • Can be done on a track and calculated by distance as opposed to time.

Impact on your training

  • Increase your tolerance to lactic build up (and process it quicker)
  • Run at higher speeds for the same level of energy expenditure.

Kit needed:

Just runners and watch

Run 4a

PDF Training Sessions

To make it easy to take a copy of a session with you when training we have created a PDF version.

Download it here and print the pages you need.

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Reference Items

Borg Scale

BW Borg

Glossary of Training Terms

Make sense of the jargon

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