Run lingo is it's own thing and can be confusing, but I want to simplify it for you. If you are working with a coach they will likely give you specific efforts for each of these, but if not, go ahead and play around and see what works for you! Fartleks, strides, and hill repeats are the best place to start if you have never done speed work before. Add them in once or twice a week and then move on to playing with the other efforts.
(But don't forget that 80% of your running should be easy.)
Strides
Why:
practice leg turnover and speed without putting too strain much on the body
What:
20-30sec build-up of speed, 7/10 effort (not a sprint), done at the end of a run
Ex:
3x 30sec stride with walking recovery 1-2min between sets
Hill Repeats
Why:
practice hard effort and knee drive without the risk of over-striding, build strength
What:
max effort up a hill of 4-12% grade with recovery between sets
Ex:
* 5x 20sec hard up hill, walk down hill (shorter efforts for steeper incline)
* 3x 2min hard up hill, walk down hill (longer efforts for lower incline)
Fartlek
Why:
practice speed and foot turnover
What:
“speed play” that is less structured and based on time/effort
Ex:
increase effort to 7/10 from one tree until the next, do this a few times throughout the run
Tempo/Threshold
Why:
build endurance and speed, train body to handle lactic acid and to work just below aerobic threshold, improve mental toughness and confidence
What:
sustained effort, harder than easy pace but not a sprint (moderate-moderate hard pace), a pace that you could keep for 1 hour, hold pace for 5-20min
Ex:
* 3x 5min half marathon pace or 6/10 effort
* 20min at moderate-moderate hard pace
Intervals
Why:
increase aerobic capacity, increase lactate threshold, improve recovery time
What:
predetermined duration of intense cardiovascular efforts at or above threshold pace with timed recovery
Ex:
* 400-800m repeats at 7-8/10 effort (or specific pace) with 400m recovery between sets
* 3-5min repeats at 7-8/10 effort (or specific pace) with 90sec-2min recovery between sets
I hope this simplified the can-be confusing definitions of different types of runs.
As always, reach out if you have more questions!
XO
Your Favorite Mess Coordinator,
Teddi
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