As you know, there are many ways to train when preparing for a race, or whatever... maybe not a race, but just a distance you want to hit. If you are looking to build endurance, and strength then you need to factor in a number of different techniques to make yourself strong... and ready for a long distance, at a certain pace/time. I like to use a number of different methods of running, but it boils down to 3 different running styles for me (and many others... I'm not making this up). What I've learned is that if you build a strong plan (and stick to it), and factor in running techniques, you will become stronger and ready for a long distance race/run.
Apart from hill training, which I think is mandatory, you need to mix in the following styles of training/running:
1. Fartlek
2. Tempo
3. Interval
Here is an explanation of each... and how they differ from each other (by the way, my favorite is Fartlek, because you can mix in tempo and interval, and keep it a little less rigid):
Fartlek Workouts are not only fun to say out loud,
but they're fun to run. Fartlek is Swedish for "speed play," and that is
exactly what it’s all about. Unlike tempo and interval work, fartlek is
unstructured and alternates moderate-to-hard efforts with easy
throughout. After a warmup, you play with speed by running at faster
efforts for short periods of time (to that tree, to the sign) followed
by easy-effort running to recover. It’s fun in a group setting as you
can alternate the leader and mix up the pace and time. And in doing so,
you reap the mental benefits of being pushed by your buddies through an
unpredictable workout. The goal is to keep it free-flowing so you’re
untethered to the watch or a plan, and to run at harder efforts but not a
specific pace.
Benefits = Stress-free workout that improves mind-body awareness, mental strength, and stamina.
Tempo Workouts are like an Oreo
cookie, with the warmup and cooldown as the cookie, and a run at an
effort at or slightly above your anaerobic threshold (the place where
your body shifts to using more glycogen for energy) as the filling. This
is the effort level just outside your comfort zone—you can hear your
breathing, but you're not gasping for air. If you can talk easily,
you’re not in the tempo zone, and if you can’t talk at all, you’re above
the zone. It should be at an effort somewhere in the middle, so you can
talk in broken words. Pace is not an effective means for running a
tempo workout, as there are many variables that can affect pace
including heat, wind, fatigue, and terrain. You need to learn how to perform a tempo workout... I'll post something soon on that.
Benefits = Increased lactate threshold to run faster at easier effort levels. Improves focus, race simulation, and mental strength.
Interval Workouts are short, intense efforts
followed by equal or slightly longer recovery time. For example, after a
warmup, run two minutes at a hard effort, followed by two to three
minutes of easy jogging or walking to catch your breath. Unlike tempo
workouts, you’re running above your red line and at an effort where you
are reaching hard for air and counting the seconds until you can stop—a
controlled fast effort followed by a truly easy jog. The secret is in
the recovery as patience and discipline while you’re running easy allows
you to run the next interval strong and finish the entire workout
fatigued but not completely spent. Just like rest, your body adapts and
gets stronger in the recovery mode.
Benefits = Improved running form and economy, endurance, mind-body coordination, motivation, and fat-burning.
Build these into your program to become stronger, become faster, and build endurance. I'm not a fast runner by any means, but I do like to become better and better over time.
Keep running!
Mark
