Transcription
How to Choose the Perfect Run Workout for Your Goals
Last week, I made a video on the perfect running week where we built out your ideal training week with a mix of easy runs, harder runs, a long run, and strength training. And if you haven't watched that video, then I highly recommend checking that video out first before you watch this one. So this week, we're taking it one step further: How do you actually choose the right run workout for your goals? We're covering all the runs: so easy runs, recovery runs, tempo runs, fartlek or speed play, threshold runs, hill repeats, speed sessions, long runs, and even strides. We're going to talk about what they are and when you should do each of them. And stick around until the end because then I'm going to be sharing one mistake that I made in my training that set me back, but that I've since fixed, so you don't want to make the same mistake.
So, how to choose the right workout? Whether you're debating between, you know, tempo run, threshold run, a speed session, or hill repeats, the right choice depends on: one, your goal. So what are you training for? Is it a 5K, a half marathon? It's going to be different, right? Two, your training phase. So are you in a building phase, or are you peaking for a race? And three, what is it that your body needs now? Are you building endurance, speed, or strength?
So now let's go over all the runs. The first run we're going to talk about is tempo runs. So, tempo runs are really to build sustained speed and endurance. And when should you do them? So I highly recommend doing tempo runs if you're training for a half marathon or a marathon. I recommend doing them early to mid-training cycle because it really helps with that aerobic efficiency and running at a faster pace for longer. So the goal with the tempo run is really to get super comfortable with holding a steady, slightly challenging pace for an extended time. Like I said before, the tempo run is going to be best for the marathon and half marathon distance, and it's perfect for runners preparing for threshold efforts later in their training.
Two: threshold runs. You guys know I talk a lot about threshold training, and I do a lot of threshold training myself, and that is because threshold improves speed endurance. I highly recommend doing them mid-to-late training cycle when you need to push your limits. So if you're feeling like you're hitting a wall during races, I can guarantee you threshold runs are going to be your best friend because they help you clear lactate more efficiently. So the goal is going to be to hold that faster pace for extended periods, and that's why it's perfect for the 10K, half marathon, and the marathon distance, and really anyone needing to sustain their ability to hold a high effort for longer.
Now let's talk about speed sessions. So speed sessions increase top-end speed and running economy. When should you do them? Speed sessions are honestly great for everyone, but especially for someone who's training for the 5K or 10K where speed is obviously key. I recommend doing speed sessions early in a training cycle to improve neuromuscular efficiency, and if you're stuck in a plateau and need to unlock more speed. So the goal with speed sessions is going to be to increase turnover, like power and efficiency. And to give you some examples of speed sessions to do, I'd say 200m, 400m, or 800m at 5K pace or faster. So these are going to be best for shorter distance runners, but still distance runners, and anyone who wants to feel sharper and faster.
Next question: How often should you do speed sessions? So a golden rule is to never stack too many hard efforts together. So you want to space out all these quality sessions, like the speed session or hill workouts, so you're not overloading your legs. So for most runners, that's going to be one hill or speed session plus a threshold or tempo—that's like a solid balance. And this, I'd say, is for someone who's running four to five times per week. That's when you don't want to go over having two quality sessions; that will typically lead to doing too much of that high-quality sessions compared to your easy runs.
So back to how often should you do a speed session for a 5K and 10K training goal? I'd say one to two times per week, focusing on those shorter intervals again, 200 to 800m at 5K pace or faster. However, if you're training for a half marathon or marathon, I'd say one time per week or every other week with longer intervals at race pace or slightly faster.
Now let's talk about hill repeats. So hill repeats, or hills, that's really to build strength and power. And when you want to do them is early in the training cycle to build that strength, or when prepping for a hilly race or trail running, especially if you want to prevent injuries and improve running form. So the goal with hills is to strengthen your legs, improve power, and reinforce good mechanics. So I'm going to give you some examples: short sprints, 10 to 30 seconds up steep hills. I typically would say for a longer climb, a 3% incline is like a good rule of thumb, at least for what I would normally do. And it's really best for all runners, especially if you want to get stronger and more resilient.
Next question is: How often should you do hill repeats? And that's really going to depend on the total of your quality sessions. Again, this golden rule is that you never want to stack too many hard efforts together. So you want to space out your hill repeats and speed sessions so you're not overloading your legs. And for most runners, one hill or speed session plus a threshold or tempo run per week is a solid balance. Because I know that there's a lot of, you know, different workouts to do, and it's very easy to feel like you have to do all of them, and that's really not the aim with this video. So the aim with this video is just to explain all the different runs and give you an idea of how to structure a mix of them all, not for you to do all of them at the same time; that's just setting you up for injury.
So when to do hill repeats? I'd say for base phase, early training cycle, I do them once per week max to build strength, power, and good mechanics. And mid-cycle for specific race prep, I'd say every other week or so, as needed, depending on the demands of your race. It's going to be very different, right, if you're training for the Boston Marathon with rolling hills versus a completely flat marathon. And then during the taper phase, I would honestly just eliminate hills altogether.
Next, we're going to be talking about easy runs. Easy runs are honestly your secret weapon for endurance and recovery. And when should you do them? Throughout your training cycle, like all the time. These should be the majority of your runs; the most of your weekly mileage should be easy runs. So the goal with the easy runs is to let your body adapt to training without additional stress. This is why it needs to be easy. And easy runs improve endurance, increase aerobic capacity, and keep your legs feeling fresh. A pro tip with easy runs: if you feel like it's too easy, that's probably a sign that you're doing it right. When I started doing easy runs at the correct intensity, I almost laughed by how slowly it was going, and I'm a relatively fast runner. So like, really, there is, in my opinion, no such thing as going too slow. So who is easy runs for? Honestly, easy runs are for everyone, all runners. They are the foundation of your training, and the sooner you realize this, the faster you're going to get because the more you're going to be able to run; it's just the truth.
Recovery runs. So recovery runs, they're also called shakeout runs; they're really just to shake out the legs. But the key here is to be super careful because it is a recovery run, so it's not meant to add additional stress to your legs. And when to do them? After a race or a hard workout, but only if the legs need movement, so they're used as active recovery, not to add extra training stress. So the goal is very short, slow running that increases blood flow without adding fatigue. So as far as pace goes, they're going to be slower than your easy run; think jogging, or honestly, often a shakeout run is even slower than walking in my experience. So I really don't want you to focus at all on, you know, what pace you're running when you're doing this shakeout; it's really just to get that blood flow. So if you've been prescribed a shakeout run in a training plan, just make sure that you're not doing it if you're feeling heavy or overly fatigued because the whole idea is for them to help, not for them to cause extra stress.
Next, we're going to talk about strides. And strides improve running form and speed without fatigue, and that's why they're genius. When I recommend doing them is before a workout or race to activate the fast-twitch muscles, or after an easy run to keep turnover sharp without adding fatigue. So the goal is going to be to refine your form, to improve efficiency, and to develop relaxed speed. So how do you do strides? You run for between 20 and 30 seconds where you're gradually accelerating to 90% effort, and then you come to a stop. And it's important to take full recovery between the reps, so walk or stand. And they're honestly best, again, for all runners. Strides are just an easy way to maintain speed without the extra stress.
Okay, so now we're going to go through how to choose what workouts. I'm just going to give you some practical tips. One: you want to assess your goals. So are you training for the marathon, the half marathon, or are you training for the 5K or the 10K? So if you're training for the marathon or the half marathon, focus on tempo and threshold runs. If you're training for the 5K or the 10K, prioritize speed sessions and some tempo runs. And if you need strength and form, then prioritize hill repeats because they're going to be your best friend. And then two: you want to know your training phase. So are you in a base phase? That's when you want to focus on the hill repeats, tempo runs, and some light speed work. And if you're in peak training, that's when you want to do more threshold runs and race-specific workouts. And then if you're tapering—meaning if you're reducing your training load to prepare for race day—that's when you want to do short speed sessions and light tempo work.
I really want to urge you, when you're choosing which session to do, to listen to your body. So if you're feeling fatigued, skip speed work; that's when you want to do aerobic efforts instead. If you're lacking power, then add hill repeats. If you're stuck in a plateau, that's when threshold runs can really break through, or even a speed session, depending on what you feel is your weakness.
And now I'm going to tell you about the mistake that I made that I really don't want you to make. One of my biggest mistakes was that I did not track my workouts correctly. So I used to focus on pace and distance, but I wasn't tracking the time I spent at the different intensities. And once I made this change, my training became way more effective, and I stopped burning out and having injuries. And I've made a free Excel tracking template to help you do the same, so grab it in the description; it's completely free. I generally just want to help as many of you as possible. And I also do have training plans for the marathon, the half marathon, 10K, and 5K, which follow the way that I train, so that's going to be on heart rate and time on feet. And you guys, these are not your typical plans; they are not like Runner's World or Garmin's suggested workouts; they are not based on your goal, but they are based on where you are at now, and they teach you how to control intensity correctly and increase how much you are running, so total running load and quality sessions. And this way, you're not forcing paces, but you're setting yourself up for long-term consistency in the sport, and that is how you're going to become the fastest as well.
So that's it for today. If you are a highly motivated individual putting in the work, and if you find yourself plateauing, burnt out, or injured, then I highly recommend looking into a coach that coaches on heart rate or lactate. And if a coach is too expensive, I highly recommend following a plan on heart rate and time on feet, cuz that is going to be your key to unlocking your full potential and finally being able to run as much as you want to. And I could honestly not even imagine running over 80 km per week, and I'm now running 140 km per week in double threshold sessions. So I am living proof of that this works. So don't believe those who tell you that you just aren't cut out for that type of mileage because really, truly, you are. Let me know in the comments what's your next race and which run you need to focus on the most. Like and subscribe for more smart training tips, and grab my free tracking template in the description. And if you want to run with me while I explain how to execute my session, then check out my latest run, a double threshold workout, right here.