Hills- running a steady pace up a hill usually 800 meters in length~ repeating this four to eight times.

Intervals- a higher intensity workout with periods of rest. Repeats on the track or a course usually covering an 800 meter distance.

Conversation Runs- These are runs that should be run while having conversation with a teammate. It’s generally a recovery run after a harder workout the day before. The pace is usually one minute slower per mile than a tempo run mile.

Tempo Runs- These are workouts that are run at a steady pace~ about 70% effort of you maximum aerobic capacity. They have an influence on lactate threshold running speed. By training with tempo runs, your body gets used to moving at a constant rate for a period of time which can help you during a race. Tempo runs are also the best way to train you mind to accept the fact that you are going to run at a steady fast pace over a specified distance.

Fartlek Runs- This is a Swedish term meaning “speed play”. It’s a form of training which puts stress on the whole aerobic energy system. The difference between farlek and tempo runs are that the intensity or speed of the runs vary. Most fartleks are thirty minutes to an hour long with alternating a fast pace with a recovery/moderate pace~ 80% effort and then 60% effort. This is repeated over a set distance or time. This helps an athlete learn to adapt &/or react physically and mentally during a race.

I you have any questions please don’t hesitate to ask us.

Tricia

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