Creating an effective running program

It is easy to get comfortable running the same route at the same intensity every time you go out. While this is great means of getting some fresh-air, stress-relief, and light exercise, it might not be the most efficient if you are training for a long-distance event. Below are some ways to spice up your running program for improved results.

A good running program will include several runs a week that vary in intensity and duration. Here are some great types of runs that should be included in your program:

Long, slow distance – 1-2 per week

These runs should be close to the distance you are racing for or longer, and should last anywhere between 30 min to 2 hours, depending on your ability level. You should be working at a relatively low intensity compared to your race intensity.

Tempo Runs – 1-2 per week

Tempo runs are completed at a much higher intensity than the Long, slow distance runs. They should be at or higher than race tempo, and should last no longer than 20-30 minutes. The purpose of these runs is to get comfortable at race pace and improve the amount of time in which the pace can be maintained.

Interval Training – 1-2 per week

Interval runs involve short bursts of exercise at close to maximal effort. Ideally, these exercise bursts should last 3-5 minutes with equivalent rest time. Total workout time should last around 25-45 minutes. The purpose of these runs is to improve aerobic capacity.

Repetition Training – 1 per week

Repetition Training is similar to interval training, but much shorter bouts of exercise (30-90secs) at maximum effort. These shorter intervals target different energy sources than the longer bouts, thus require a longer recovery period, about 5x as long as the running portion. These works should last 30-45 minutes, and are effective when training for the last kick of a distance run.

Fartlek Training – 1 per week

Fartlek training is a combination of the above run types. A typical Fartlek run involves running at a light pace in combination with hill sprints, or short bursts of a fast pace at varying lengths. These workouts are a great for managing the monotony often felt in distance running, and are effective in taxing all the body’s energy systems.

Strength Training – 2-3 per week

While many experts agree resistance training does not directly correlate with improved race times, it is an essential part of any program for the purposes of preventing injuries and improving body mechanics. For example, maintaining good core strength is essential for proper and effective running form. Especially when fatigue kicks in near the end of a run, the inability to maintain good posture could lead to injuries or ineffective (and slower) running.

I would recommend getting a strong aerobic base before including interval, repetition, and Fartlek runs into your program, as they are a little more demanding. How many of each type of run add into your program will depend on your specific goals. For example, a marathon runner will have more long distance runs than someone training for a 5K, who would likely incorporate more tempo runs. A running program for a marathoner could include:

Sunday – 120 minute Long, Slow Distance Run

Monday – Rest

Tuesday – 30 minute interval run and 30 minute resistance training

Wednesday – 60 minute Long Slow distance Run

Thursday – Rest

Friday – 45 minute Fartlek Run

Saturday – 30 minute tempo run and 30 minute resistance training

Let me know what you think!