| E | Easy Running | 70% effort, usually 30 minutes to 1 hour in duration. |
| L | Long Run | 70 % effort for 1 to 2+ hours, not to be longer than 2 1/2 hours. A long run is typically 25% of weekly total mileage. |
| T | Threshold Runs (intensity is 6 seconds per 400m slower than interval intensity -- see below) |
There are two basic types of threshold running -- the first is a steady
(approximately) 20 minute steady run. Intensity is 88% effort (about 90% of max
heart rate). The steady 20 minute "tempo" run can vary by a couple
minutes; for example if you have a three mile loop you run and Threshold pace is 6:20 per
mile, you could be satisfied with a 3 mile run in 19:00. Similarly, if threshold
pace is 7:00 pace you might go 21:00 for your tempo run. Better runners may well
complete a 4 mile distance if threshold pace is near 5:00 per mile. The second type of Threshold work out is "Cruise Intervals", an interval workout done at Threshold pace -- same 88% effort used for a steady tempo run. However, in the case of cruise intervals, a series of runs are performed with very short recovery periods between each. An example would be a 5 x 1 mile at threshold pace with 1:00 rest between miles. Or, 8 x 1000m at threshold pace with 1:00 recoveries. A cruise interval work out would typically total 8-10% of total weekly mileage, at threshold intensity, in a single session. |
| I | Interval Running (intensity is approximately equal to 3k to 5k race pace; in any case, about the speed you could race for about 12-15 minutes) |
98-100% of VO2 max or 98-100% of max heart rate. A single session should involve up to 8% of total weekly mileage, performed at interval intensity. Recovery time is about equal, in time to work time, i.e., if you do 1000m intervals in 3:00 then recovery time should be about 3:00 or less in duration -- jogging is best during recoveries in an interval session. Individual workbouts in an interval session should be 30 seconds to 5 minutes in duration. 3 to 5 minutes workbouts are best, but there is a place for interval 400m or even 200m at times. |
| R | Repetitions | Several intensities are appropriate -- 1) 6 seconds per 400m faster than interval pace; 2) 3 seconds per 400m slower than season's goal, 1 mile race pace; 3) 3 seconds per 400m faster than current 1 mile race pace. Number 1 is usually the slowest and is often used for repeat 800m. Number 2 is often good for 400m and number 3, for repeat 200m; however, various individuals can use #1, #2, or #3 for all their reps. Total quality in a single session should be up to 5% of weekly mileage. Recovery time should be FULL recovery, possibly 4 times as much time in recovery as during work. You are supposed to feel good during each part of repetition session. |
| Strides | Repeat 20 - 40 second runs at about R (repetition) pace, or about 'current' 1 mile race pace, with a couple minutes jog recovery after each stride. Strides are best done as part of a warm-up of after a threshold workout or in the middle of an easy run. |
Always warm up and cool down before and after all workouts. Include some stretching after workouts and do some stomach, back, hamstring, and hip and thigh strengthening a couple times each week.