How we run
When we organise training sessions we use one of eight session formats.
Adding variety to your run helps build stamina and speed but we also ensure we leave plenty of room for social pace runs too.
Recovery Run: A recovery run is a relatively short run performed at a steady, slow pace. Recovery runs serve to add a little mileage to a runner’s training without taking away from performance in the harder, more important workouts that precede and follow them.
Base Run: A base run is a relatively short to moderate-length run undertaken at a runner’s natural pace.
Long Run: Generally, a long run is simply a base run that lasts long enough to leave a runner moderately to severely fatigued. The function of a long run is to increase raw endurance.
Progression Run: A progression run is a run that begins at a runner’s natural pace and ends with a faster segment.
Fartlek Run: A fartlek run is a base run sprinkled with short, fast intervals.
Hill Repetitions: Hill repetitions are repeated short segments of hard uphill running. They increase aerobic power, high-intensity fatigue resistance, pain tolerance, and run-specific strength.
Tempo Run: A tempo run is a workout that features one or two sustained efforts somewhere in the range of lactate threshold intensity.
Intervals: Interval workouts consist of repeated shorter segments of fast running separated by slow jogging “recoveries”.