Moderately high intensity running training programs
However, if you are just starting to weight train, Springer recommends using just body weight at first - like with resistance bands or push-ups - in order to perfect form and avoid injury. Meanwhile, lifting heavy weights with barbells, dumbbells, or kettlebells, can help distance runners maintain power, good form, and efficiency during longer runs such as a 10k or half marathon. "The explosive nature of these movements teaches muscles to contract at a faster and more efficient rate," says Corkum. Weight lifting, or strength training, can help you run faster, improve your form, and avoid injuries.īody weight and plyometric movements that are explosive, such as jumping squats or lunges, can be great for working on speed and power in sprints. These types of runs are great for establishing a pace, building stamina, and developing mental toughness to help you finish your runs strong. During this run you will gradually increase speed so your last mile will be fastest. Progressive: This is also often referred to as negative split run.
This will be slower than the lactate threshold pace. Marathon/half marathon pace: This type of tempo run should be run at the pace you plan to achieve on race day.If the run is 30 minutes they should feel as if they are pushing hard but they could hold it for another 30 minutes if they were racing. Lactate threshold: This is where the athlete will run at a pace they could ideally hold for one hour.Springer says there are three different types of tempo runs. One tool that Springer uses is Jack Daniels' VDOT Running Calculator to help her runners set a tempo run pace. The pace for tempo runs will be faster than an easy run or jog, but still slower than a sprint like a 5k or 10k pace. "An athlete could do this as a workout for a duration of 15 minutes and build all the way up to an hour or more depending on the race they are training for."Ĭompared to sprints and hill runs, tempo runs are lower intensity, longer workouts. "Increasing this threshold by training smart allows you to run faster for longer periods of time before that feeling of fatigue or lactic acid takes over,"says Audrey Springer, a Road Runners Club of America certified running coach. That's where tempo runs come in, because they train you to run longer and faster before hitting that threshold. So, the sooner you reach your anaerobic threshold, the sooner you'll burn out, and the harder it will be to finish - let alone run faster. When lactic acid builds up in your muscles, it makes your legs feel heavy and the run becomes more difficult. Lactic acid - a byproduct of working out. Your anaerobic threshold is the point where your body produces Tempo runs build strength and speed because they push you to reach your anaerobic threshold. "At the end of your tempo run is when it will really start to feel like a speed workout," says Corkum. However, by the middle to end of the run you should start to feel uncomfortable. The first few minutes of the run should feel easy and you might even feel like you are holding back a bit. These should be done at a controlled pace, meaning you should be able to maintain the same pace throughout your run.
#Moderately high intensity running training programs how to
These workouts can help runners develop discipline by controlling their speed and help their bodies learn how to handle stress. Tempo runs are 10 to 45 minute runs at a steady pace, according to Corkum.