This glossary elaborates on the running-specific terminology you’ll see referenced throughout all of Runaround's training plans. It’s important to understand the different types of runs your plan includes in order to get the most out of the training journey.
Types Of Runs
Sometimes referred to as a "Recovery Run," Easy Runs will be the least strenuous type of run. Intended as a means to prepare our bodies for an upcoming hard day or to learn to enjoy the simple act of running. Easy Runs should rarely, if ever, venture outside of the realm of "conversation pace," or the pace at which you could keep up a conversation with a running partner. Easy Runs are usually assigned as a duration (minutes) or distance (miles/kilometers). But don't think these runs are unimportant! Easy Runs help to strengthen our muscles, tendons, connective tissues, joints, and bones in an effort to protect our bodies as we progress towards more intense forms of training.
Progression Runs improve stamina and allow the body to adapt to the stress of running. Build your pace over the course of each run by starting at a slower than Recovery Run pace and finishing at a faster than Recovery Run pace. The goal for a Progression Run is to average your Recovery Run pace over the course of the run. This progression, from a slower to faster pace, allows your body to ease into the run, adjusting to the activity of running in a natural way. From time to time your Long and Recovery Runs will be run as Progression Runs.
Intervals refer to a type of workout that includes a set of running and rest intervals. There are innumerable variations of intervals, making it one of the most dynamic forms of training. The distance or duration as well as the pace and effort of the running interval can remain the same or change over the course of the workout. The recovery interval duration is another element of the workout that can remain static or change during the workout. Ideally a session like this takes place on a track but does not need to. Any location that allows you to run freely and safely is suitable for an interval workout.
Fartlek, pronounced exactly how it is written, is a Swedish word which loosely translates to “speed play”. And while hilarious sounding, Fartlek workouts are extremely effective ways to simultaneously build speed and strength by alternating distances and paces during a continuous run. For example, a Fartlek workout structure could be one minute running easy followed by one minute running hard, repeated for a certain amount of minutes or miles. Alternatively to a time or distance-based Fartlek, you could interchange running hard and running easy every city block, from one tree to another in a park, or from bench to bench along a waterfront.
Hill workouts develop speed and proper running form. It takes extra effort to run uphill so you do not need to run as fast as you would on flat ground. A few very important considerations while running uphill are the following to remain in control of your breathing and not lean too far forward. A light lean with your chin leading your chest is plenty. Running up hills is a great way to develop speed and strength while minimizing wear and tear on your legs. It’s best to use effort as a guide rather than pace when doing a hill workout.
A Tempo Run is a hard but controlled pace that can be run as long intervals or a steady run between 1 and 10 miles. The purpose of a Tempo Run is to build mental and physical endurance and to become comfortable with being uncomfortable.
Types Of Pace
We’ve divided our paces into 6 distinct speeds that we’ll reference throughout the training programs.
Best Pace (?? out of 10 effort)
This is the pace that makes you feel like you are at your best. Sometimes this may mean your fastest and sometimes this will mean running easier. The pace and effort you run will be your choice.
Mile Pace (9 out of 10 effort)
This is the pace you could race or run hard for one mile.
5k Pace (7-8 out of 10 effort)
This is the pace you could race or run hard for about 3 miles.
This is the pace you could race or run hard for about 6 miles.
10k Pace (6-7 out of 10 effort)
Tempo Pace (5-6 out of 10 effort)
Teaching your body to be comfortable being uncomfortable by maintaining a hard pace and effort that is close to 30-40 seconds slower than your 5K pace.
Recovery Pace (4-5 out of 10 effort)
A pace easy enough that you can talk, laugh or argue freely with a training partner while running.