Every Run Has A Purpose: Run the Run You're In
When you're reaching for a huge PR in your training it can sometimes be tempting to try to run every run faster than the previous run. Doesn't faster training mean faster racing? Although that seems the logical conclusion and to some extent is true (the faster your run, the faster you run) it is a bit faulty. To get faster, your training doesn't need to be super fast or complex, just varied and purposeful.If you understand the purpose of each run, your approach changes and more importantly the result can change. A basic training program can be comprised of several different kinds of runs, but the foundational ones are the long run, interval training, tempo runs, easy runs and recovery runs. Within these categories there are other subcategories, like progression runs, steady state runs, fast finish runs, tempo intervals and more. The overarching goal: create stress that your body is forced to adapt to, thus building fitness in the form of speed and endurance. Each run, however carries it's own goal and purpose and it's important to distinguish and be clear with yourself the purpose of each run. Otherwise you can get carried away in pushing towards a PR time, trying to run faster and faster in each run, only to burn out or suffer an injury.
In general your runs should be broken down into the following categories, each serving a specific purpose:
Easy Run: Easy running should feel exactly as it is described: easy. Your breathing should be comfortable and you should be able to carry on a conversation. If the terrain changes (i.e. hills) you heart rate may go up and your breathing may increase, but at an easy pace you should recover quickly. Your easy pace can be a range, and vary as much as 60 seconds depending on how you feel and the terrain. For example your easy runs could vary from an 8:00 min/mi to 9:00 min/mi with the average falling somewhere around 8:30 min/mi.
Long Run: The long run is really central to training for any distance, but especially the half marathon and marathon. The purpose of the long run is to build endurance and to train aerobically. Typically your pace on long runs should be 30 to 60 seconds per mile slower than your easy run pace. For example if your easy pace is 8:30/mile then you should run you long runs at 9:00-9:30 minutes per mile. Fast finishing a long run or running the last 5-6 miles at goal race pace is a great way to train your body to maintain or increase speed in a fatigued state.
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Interval Training: The purpose of interval training or speed work is to train your body anaerobically. Training anaerobically teaches your body to flush lactic acid at higher speeds and allows you to run faster for longer periods of time. Intervals train the brain as much as the body, short intervals of high speed running can help you learn to push through the discomfort of running fast and help you discover strength you didn't know you had. Interval speeds can be anywhere from 60 to 90 seconds faster than your easy pace. So if your easy pace is 8:30 min/mi then you would run most track intervals at 6:00-6:30 pace depending on the interval distance. Another guideline for speed work is 5K pace or a pace that is slightly uncomfortable, but sustainable for three miles. Intervals should feels controlled; they are not an all out sprint.
Track Time!
Tempo Run: The purpose of the tempo run is to increase your conditioning by running just below your lactate threshold (the point at which lactic acid builds in the muscles preventing oxygen absorption). Running at this point helps you become a more efficient runner at higher speeds. The tempo pace should feel comfortably difficult, it should be more challenging than an easy paced run but not so challenging that you cannot sustain the effort for the designated amount of time. The tempo run is a great place to learn to run relaxed despite feeling uncomfortable. Tempo pace should fall somewhere around 60 to 90 seconds faster than easy pace so 7:00-7:30, or roughly 10K pace.
Recovery Run: Probably one of the most important and often neglected runs is the recovery run. The purpose of the recovery run is to help move lactic acid from muscles that have worked hard, so these runs typically fall after a hard workout day. For example the day after a long run, interval training or a tempo run. The recovery run should be slow, 60-90 seconds slower than easy pace. For example 9:30-10 minutes per mile based on an easy pace of 8:30. The recovery run allows your body to recover from a hard effort, while building endurance since you are running a "tired" body.
Training is ultimately a series of stresses and adaptations. Stress comes in the form of running. But is not exclusive to running. Building endurance can also come in the form of running multiple times during the day, racing in the morning and running later in the day, running days (14+) back to back with no rest (recommended later in the cycle) or running followed up with intensive cross training of 60 minutes or more. Likewise speed and efficiency can be honed by the use of form drills such as high knees, butt kicks, toe taps and more.
Adaptation comes when your body is at rest. Rest can come in the form of rest days, step-back weeks and recovery runs. Adaptation can be aided by sleep and proper nutrition.
During my last training cycle (Winter/Spring '14) I made the long run and interval runs central to my training plan. Although tempo runs had previously been an integral part of my training in the Summer/Fall of '13 I only did a handful of them during this past training cycle. Partly because of the weather: most days it was incredibly difficult to run a tempo due to ice, snow or both. The option was to run a tempo on the treadmill, whichI find mentally brutal. Most times I ran three miles at tempo pace to then break the run down into an interval workout by alternating three minutes hard, two minutes easy or one minute hard, one minute easy. Not purely tempo, but still a hard workout that helped make fitness gains. Suffice to say, you don't necessarily need to run every.single.type of run out there to have a successful training cycle. But if you did incorporate these types of runs into your weekly training it might look something like this:
Monday: Tempo
Tuesday: Recovery
Wednesday: Interval Training
Thursday: Recovery
Friday: Easy-this run could become a progression run, fast-finish or steady state.
Saturday: Long Run
Sunday: Recovery
Whether you choose to incorporate all or a few of these runs into your training, it is important to remember the purpose of each run and the fact that training paces can be incredibly individualized. The pace guidelines above (and even those listed in pace calculators) are simply that: guidelines. They are poor trainers and even worse race performance predictors.
When you're reaching for a new running goal it can be easy to try to match the speed of others who have done what you want to do. On occasion it has been a struggle for me. I see runners who run fast it seems, in all their workouts and a little seed of doubt starts to grow: Maybe I'm doing it wrong. Shouldn't my runs be fast like that if I want that time? I'm getting better at letting other people be themselves and letting me, be me. Often times I tell myself: I'm not in competition with anyone. I was made to be me. I fulfill my purpose when I live who I was made to be. The more I let go, the more freedom there is and the more strength I find; in running and in life.
The truth is that only you can run your race. Only you can train your body. Only you can push through your threshold of discomfort and find the strength within. Understanding clearly the purpose of each run and running it accordingly is one of the best ways to equip yourself to run your race. Because when you toe the line on race day it's just you, your body, your thoughts pushing to the finish line.
What types of runs do you incorporate into your training? Do you ever feel seeds of doubt plant themselves in your thoughts when you follow other people's training? What do you do to help yourself run YOUR own race?
--Sarah
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