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  • Hey, it's Coach Tief with Tips4Running.com, and I'm here to talk about different types

  • of running workouts that you can do. Now, a lot of people think that, to be a runner,

  • you just go out and do a general distance run all the time. There's so much more you

  • can do though, and I'll explain five different running workouts here today. Now, for all

  • of these workouts, you should do a warm up and a cool down before and after the run.

  • The first one that I am going to talk about is called the long run. It's the simplest

  • one. Let's say you're training for a marathon, the long run would be the most important workout

  • you can do if you're training for a longer race like the marathon or half marathon. Once

  • a week, you should do a long run that is a lot longer than your typical distance run.

  • When you train for a half marathon, you should work your long run up to at least ten miles.

  • When you're training for a marathon, your longest run before the marathon should be

  • 18 miles at least, and some people go all the way up to 22, so they're comfortable knowing

  • that they'll be able to finish the race. The second one I'm going to talk about are called

  • Fartleks. This is kind of a strange workout because of the name because during a distance

  • run, you pick up the pace during the run. So, you go out for a typical distance run.

  • Let's say it's a five mile run, and during that run, you would pick up the pace for a

  • minute, and then slow down back to your regular run pace, and then you do it again. You do

  • this multiple times. I try to do at least five one minute pick ups during a distance

  • run, and then call it a Fartlek run. There are so many other ways you can do it. My wife

  • used to do a workout called 30-30s. 30 seconds fast, 30 seconds slow, 30 seconds fast, and

  • do like ten of those in a row. Then go back to a regular distance run pace. The third

  • workout I'm going to talk about is called a tempo run. Now, a tempo run is similar to

  • a distance run in the fact that you just run for a specific time, however, you try to run

  • at a faster pace than a typical distance run. Now, for a 5k runner, you would want to take

  • your 5k pace for the whole race, figure it out, and then run about 30 seconds slower

  • per mile for your tempo run for about 20 minutes. So, you're looking at running a longer period

  • of time at a quicker pace, but not race pace. It's a little slower than your race pace,

  • but your run it for a long period of time. It's hard to do. It's hard to get used to,

  • but it's a great workout. My fourth workout. One of the toughest ones is called a progressive

  • run. Now a progressive run is just what it sounds like. You progressively get faster

  • as you go through the run. So, you start at your typical distance run pace, and then every

  • mile, or every five minutes you get faster until you're running at about race pace at

  • the end of the distance run. It's very tough, but it teaches you how to finish a run faster,

  • or finish your race faster. So you have strength coming towards the end of a race. That's called

  • the progressive run. The last type of running workout I'm going to bring up, they're very

  • popular. They're called interval workouts. Interval workouts are different than all the

  • other workouts I've talked about because you typically run very hard for a period of time,

  • you stop, you recover from that, and then you run very hard again, and you repeat it.

  • One of the more popular types of interval workouts is one mile repeats. You do a warm

  • up, then you run a mile hard. Take a break and another mile hard. Take a break, and run

  • another mile hard, and then you do a cool down. Intervals can be all sorts of things.

  • There's cut down intervals, where you start with a longer run, then shorter, then shorter,

  • shorter. Finally, you're down to like a little sprint at the end of the interval workout.

  • But whatever interval that you do, the key is to run hard, manage your rest time, that

  • means stay on a specific amount of rest, then run hard again, then stick to the same amount

  • of rest, then run hard again. Let's say I'm doing that mile repeat workout. If I want

  • to do a hard one mile repeat workout, I'll run the mile fast, give five minutes of rest

  • time. Run the next mile fast, another five minutes of rest time, and then the last mile.

  • If I'm working more on endurance instead of speed, I'll run a one mile relatively fast,

  • only take one minute of rest. Then run another mile relatively fast, one minute of rest,

  • and another mile. That's like a way to use intervals to build endurance instead of speed.

  • I hope some of these different types of running workouts are things you can incorporate into

  • your plans. But remember, do a warm up and a cool down before these types of running

  • workouts. Happy Trails.

Hey, it's Coach Tief with Tips4Running.com, and I'm here to talk about different types

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A2 mile workout pace distance interval marathon

Running Workouts - Five Great Workout Ideas for Distance Runners

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    sheng-de posted on 2013/10/08
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