Easy running is a comfortable, conversational pace. Focus on building a solid base from which higher-intensity training can be performed.  You should never feel like you are “pushing” to hit paces on easy runs. The general rule of thumb is that you should be able to hold a conversation while you run without getting out of breath.

60-65% of HRmax

Get comfortable feeling uncomfortable. Run at a consistent and generally hard pace. Tempo running, also known as ‘threshold running’, is a form of speed training that is designed to get you running outside of your comfort zone. The tempo run is an important part of your training programs, they help develop your strength and increase your stamina. For most people a tempo run is done at a pace that you could hold for a 60 minute race and that is done at a HR (heart rate) above 80%, usually 85-90%.

Look for a hill that’s between 100 to 200 meters long.  Start at the base of the hill, run fast enough to test yourself, but not too fast to compromise form. Easy jog or walk back down and repeat.

Every training plan, no matter the distance, will incorporate a weekly long run. They increase your endurance and aerobic capacity, plus improve the efficiency of your cardiovascular system. The extra time on your feet strengthens your musculoskeletal system and enables you to work through muscular fatigue. Whether you’re training for a 10k, half marathon or the marathon, the long run is a crucial component of your training plan. Make sure you run at a comfortable pace during your long run, they shouldn’t feel too challenging.

70-80% of HRmax

Interval running involves alternating short bursts of sprinting followed by a brief recovery period such as a slow pace run (active recovery) or walk (passive recovery). Build the number of repetitions over time. To improve, increase intensity or duration, but not both at the same time. Make any changes slowly over a period of time. Beginners should start with short intervals (under 30 seconds), fewer repeats, and more rest. Elite athletes can up the intensity, time, and frequency of training.

90+% of HRmax

Fartlek running is unstructured and alternates between moderate to hard efforts with easy efforts throughout. After a warmup, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy effort running to recover. The goal is to keep it free flowing, so you’re not tied to a watch or a plan, and to run at harder efforts but not a specific pace.

Short, controlled sprints that last between 15-25 seconds. They’re done in sets of 4-10, starting at your interval (high intensity) pace and working up to a full sprint. Strides are short bursts of intervals that can be done at the beginning or end of your run.

Mid way through the plan you will be doing what is called a ‘time trial’. You run a hard effort for a given distance, time, or route to get a sense of your current fitness. A Time Trial is designed to test your fitness, normally halfway through the plan, so you can understand how you’re doing and what you might need to calibrate to improve certain areas. Time trials, when repeated several times over the course of a training block, will also help you gauge how your fitness is progressing.

Ease into your workout to warm up and increase blood flow to the muscles. Warm up with a brisk walk or a light jog.

During the run, you accumulate lactate in the leg muscles, your body temperature is high, and your blood vessels are constricted. Cooling down with a light jog or a walk after your run allows your body to slow itself down by bringing your heart rate and your body temperature back to normal.