A Guide To Different Types Of Running Workouts
If your running gains are stuck in the mud, and you’re struggling to plan a better running program, this is for you.
It happens - at some point we end up going through the motions and runs can become monotonous and aimless.
What I’m about to go through will help you fix all of that.
Because there is a golden ratio when it comes to running programs.
By incorporating different types of runs into your program, at this golden ratio, you can achieve maximum running gains.
In the next few paragraphs, I’m going to go through each type of run, with some easy-to-follow guidelines to prepare for your next run.
Let’s get into it.
The Different Run Types
Recovery Run
A light run used to increase weekly volume without contributing additional fatigue. This should feel easy and relaxing and can be used to refine technique.
Intensity: 2-3/10
60-70% of your max heart rate, or 72-81% your lactate threshold heart rate.
Duration: < 2 hrs
Longer for advanced runners.
Long Run
This will be the longest run of your training week. These runs are critical in building capacity and building endurance.
Intensity: Variable
Duration: > 2 hrs
Shorter for novice runners.
Progressive Long Run
A long run that begins at a recovery intensity and is performed with gradually increasing intensity over the duration of the individual workout
Intensity: Variable
Duration: > 2 hrs
Shorter for novice runners.
Base Run
A run performed at your natural running pace. It should require focus and some effort to maintain the speed, but shouldn't feel straining.
Intensity: 4-5/10
70-80% of your max heart rate, or 81-90% of your lactate threshold heart rate.
It can also be calculated by subtracting 20-30 seconds from your lactate threshold heart rate.
Duration: < 2 hrs
Longer for advanced runners.
Tempo Run
A timed run done close to or at lactate threshold, where one pace is held consistently throughout the effort. This should be challenging but not maximal.
Intensity: 6-7/10
80-90% of your max heart rate, or 95-100% of your lactate threshold heart rate.
Duration: Variable
Interval Run
Periods of higher intensity combined with periods of lower intensities, typically used to develop speed or threshold.
Intensity: Variable
Typically 6-7/10 or 8-9/10 (used for VO2max target interval sessions). If using heart rate, target 90-95% of max heart rate, or 102-105% of your lactate threshold heart rate.
Duration: Short Intervals up to 5 mins
Moderate intervals between 5 to 12 mins
Long intervals between 12 to 20 mins
Longer for advanced runners.
Example: Short intervals: 6x2 mins, 8-9/10 intensity
Moderate intervals: 4x6 mins, 7-8/10 intensity
Long intervals: 3x15 mins, 6-7/10 intensity
Time Trial
Maximum distance covered in the prescribed time. Various pacing strategies may be implemented.
Intensity: 8-9/10 < 20 mins;
6-7/10 < 1 hr;
4-5/10 > 1 hr
Longer for advanced runners.
Duration: Variable
The Golden Ratio
Through consistent trial and error in my own running over the last 5 years, I have found the golden ratio.
Following this golden ratio has helped me go from the guy who could barely run 5km, to the guy who is winning 100km ultra-marathons.
Not only that, I have helped many of my own running clients run their first marathon and ultra-marathon by incorporating this golden ration into their program.
When planning out a long-term running program, it should consist of:
70% volume at 2-3/10 intensity
+15% volume at 4-5/10 intensity
+10% volume at 6-7/10 intensity
+5% volume at 8-9/10 intensity
=100% guaranteed running gains
Within a long-term training plan, some mid-term training cycles may skew from these percentages.
Over the entirety of a training plan though, it should average out to this golden ratio.
Refer to this when designing your next running program.
Especially if you are training for a specific running event, I guarantee if you apply this golden ratio, you will see massive improvements.
This is something all of my individual coaching clients get handled for them, and more!
We work to adjust training programs iteratively - intensities, durations, and workout types - to improve performance and overcome obstacles and challenges that come up.
Every runner’s situation is unique, and so should each training plan.
If you would like a coach to step you through a training plan that is bespoke to your needs, click the link below and schedule a free discovery call with me to see what’s possible for you.
Yours in running and in life,
Daniel Lucchini