Running Session Types

Many friends keep asking me about different types of running sessions they could use to see improvements on their performance. This is valid for any type of runner, if you run always the "same way" you may improve as a runner, but not as much as you'll see improvements if you spice your sessions up with different protocols.

For all of them, though, you have to be very concious of your limitations and recovery is still key. In my opinion you should always have runs sandwiched by a recovery day or cross training (swimming, biking and other exercises).

This is a tentative list that of course doesn't cover all the possibilities:

1. Foundation run - A steady run at a comfortable, moderate aerobic pace.
2. Strides - 20-second relaxed sprints with 40-second jogging recoveries
3. Long run - A long run done at the same pace as your foundation runs. Long for you is whatever feels like long and is longer than your usual foundation runs. Remember to increase the mileage of your long runs 10% at most every week.
4. Hill repetitions - Uphill running intervals done at near maximum intensity with two-minute jogging recoveries
5. Fartlek run - Foundation run with scattered 30-second bursts at one-mile race pace (i.e. the fastest pace you could sustain for five to seven minutes)
6. Tempo run - Steady run at a threshold pace (i.e. between 10K and half-marathon race pace) sandwiched between a long warm-up and cool-down
7. Speed intervals - One-minute running intervals done at speed pace (one-mile race pace) with three-minute active recoveries
8. Lactate intervals -- One- to three-minute running intervals done at VO₂max pace (i.e. 5K race pace) with jogging recoveries of equal duration