7 TYPES OF TRAINING RUNS:
Understand each run has a purpose and you must stick with the type of run for that day. The pace gets faster as you go down the list.
Easy Over-Distance Run (EOD): A large majority of our summer training pace, an easy over-distance run, should be run at a pace well above a jog. For high school distance runners this is typically 2:30-3:00 minutes per mile slower than 5k race pace. This run should be done within an exact pace range based on an athlete’s number in the workgroup system.
Steady State Run (STEADY): This zone exists between the EOD zone and the Tempo Run zone (see below). For high school distance runners, it is typically 35-50 seconds per mile slower than 5k race pace. Here is a range for your steady run pace to be in between based on your current 5k time.
16 min 6:20-6:40
17 min 6:40-7:00
18 min 7:00-7:20
19 min 7:20-7:40
20 min 7:40-8:00
21 min 8:00-8:20
22 min 8:20-8:40
23 min 8:40-9:00
24 min 9:00-9:20
25 min 9:20-9:40
26 min 9:40-10:00
27 min 10:00-10:20
28 min 10:20-10:40
29 min 10:40-11:00
30 min 11:00-11:20
31 min 11:20-11:40
Tempo Run (TEMPO): A sustained run (20-40 minutes in length) slower than 5k race pace, but a little harder than steady state pace. For high school distance runners, it is typically 20-30 seconds per mile slower than 5k race pace. AKA lactate threshold pace. Keep in mind that that tempo running pace needs to be about the “feel” of the pace. Don’t get locked into a pace on the clock. Go by feel. EOD, tempo pace and race pace all feel very different. Learn what they feel like. Record your rating of the run (1-10, 1 being very easy, 10 being very hard). Tempo runs usually rate from 5-7 depending on the length and difficulty of the run.
Tough Laker 4x4: Warm up before the workout with 15-30 minutes (based off your required mileage) of easy running. 4 x 4 minutes @ 3K-5K effort/pace (Effort 7-8, i.e. hard but not quite all-out) with 2-4 minute walk-jogging recovery between reps. (Early in a training block I like to keep the recovery on the longer side and tighten it up as we gain fitness and training gets more specific.) Cool down after the workout with 5-15 minutes of easy running. This is a challenging workout that will improve your aerobic capacity, efficiency, focus, and confidence. If done right, four reps will be plenty for most people - you can do a fifth rep if you’ve built up to it over the course of a few months and can maintain the intensity for one more.
Laker Run: These are a variety of different runs. Typically, they will involve a new and up-tempo workout. Each run will be unique and will focus on specific parts of our training. Coach will provide this workout on our website the week of the workout. Runners will not see these workouts until the back half of summer training as they require you to have a good base before starting.
Hills: Long hill repeats with a 6-8 percent grade. Run at 5k race pace effort to the top of the hill, always maintain cadence and run 40m beyond crest of hill. Jog back down for recovery.
Strides: 80-100yards of a buildup sprint on soft surface. Stay on your toes!
Race Pace (RP): This should be based on your goal pace for your event (typically 5k). Your race pace should be a realistic goal, challenging but achievable.