Steady Run
Steady runs are performed at approximately 65% effort and meant to help build endurance and also allow for recovery from previous hard runs. Steady also means no walk breaks!
Easy Runs
Easy runs are performed at 50-60% effort or even as slow as you wish to run. These runs also benefit endurance as well as offer recovery from a hard effort the previous day. Resist the temptation to go hard. Hard efforts are reserverved for Hills and Fartleks.
Hill Runs
Hill runs are done on inclines of about 4-6% grade. Run up at about 85% effort. Run down with a fast but controlled turnover and allow for recovery. If not fully recovered, walk for 15-20 more seconds at the bottom before repeating. Hills start out steep to build strength and progress to less steep throughout the program with more emphasis on speeds. Warm up and Cool downs should be run easy for about 3km each.
Fartleks
Fartlek' is a swedish word that loosely translates 'speed play'. We will be running controlled fartleks, or 'intervals' of 1 km at an all out pace with a 1km easy recovery between each. Warm up and Cool downs consist of about 3km each.
Tempo Runs
Tempo Runs are done at about 85% effort after a 1km warm up and are followed by a 1km cool down.
The main benefits of tempo running include:
Increasing stamina or the ability to hold a quick pace for an extended period of time. Running at a steady pace for an extended period of time has both physical and mental benefits for increasing consistency.
Race Pace
Just like it sounds. This is a run done at your goal race pace. This gets you used to running the pace you plan to run the marathon and keep your legs 'tuned'
