5 KEY TYPES OF TRAINING RUNS
RUNNING
EASY /
RECOVERY
EASY / RECOVERY
These are runs done at Zone 2 heart rate (180-age) where the vast majority of the run can be done breathing through your nose only. 70% of your runs should be here - as it's the best way to raise your aerobic threshold.
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RACE
PACE
RACE PACE
Somewhat self explanatory, these are runs done at or below your target racing pace. This is to gain comfort moving at the speed you'll move on the big day.
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TEMPO
PACE
TEMPO PACE
These are fast runs done 20-30 seconds/mile fster than race pace. These are meant to push the lactic threshold in your legs allowing you to sustain slower paces, longer.
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SPRINTS &
INTERVALS
SPRINTS & INTERVALS
These are done as fast as possible, often for short distances with rest in between. These help build anaerobic thresold as well as lactic threshold. You won't spend much time doing these runs, but your lungs will feel them.
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LONG
RUNS
LONG RUNS
These are some of the most important in your training. This is where you acclimate to the distance requried to complete a marathon. Long runs can be done on trails to reduce strain on the joints, but should never be skipped.
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GOT GOALS?
Check out our Marathon training plans for all different time goals - utilizing all of the run types you just learned about.