Consistency in training for distance running is one of the most important factors in maximising a runner’s potential. So, working at the right intensity will go some way towards staying healthy, and injury free, whilst still enabling good physiological responses to training.
These training responses will cause adaptations which will improve running ability especially at the longer distances. They will however take time; – regular and consistent training is the key.
To ensure training intensity is appropriate, it is good practice to work within certain heart rate ranges (percentages of your maximum heart rate) and to maintain your training runs within pre-set limits. It also helps to decide in advance the reason for your run i.e. recovery, long, steady, threshold etc. so that your efforts are appropriate to YOUR personal weekly schedule, taking notice of fatigue or any taper required for races.
The following details four generally accepted categories of steady running, with heart rates shown as percentages of maximum, actual heart rates, the training effect as well as perceived effort.
1. EASY RUNS. – FOR WARM UP, RECOVERY, AND EARLY SEASON BUILD UP.
Duration: 20-60 minutes.
Perceived effort: Conversational.
% of Max Heart rate: up to 70%. * e.g. 190(133) 180(130) 170(120) 160(112),
2. NORMAL STEADY STATE RUNS. – FOR SKELETAL AND CARDIAC MUSCLE ADAPTATION.
Duration: 30-70 minutes.
Perceived effort: Conversational.
% of Max Heart Rate: 70%-85%. * e.g. 190(133-161) 180(130-153) 170(120-145) 160(112-136)
3. LONG RUNS. – FOR SKELETAL AND CARDIAC MUSCLE ADAPTATION, FAT BURNING, ENDURANCE.
Duration: 70 – 120 minutes.
Perceived effort: Conversational.
% of Max Heart Rate: 70%-85%. * e.g. 190(133-161) 180(130-153) 170(120-145) 160(112-136)
4. THRESHOLD RUNS (ONSET OF BLOOD LACTIC ACID).– TO IMPROVE LACTATE THRESHOLD.
Duration: 20-30 minutes.
Perceived effort: Comfortably hard.
% of Max Heart Rate: 90% – 95% * e.g. 190(171-180) 180(160-170) 170(153-161) 160(144-152)
* First figure is max. heart rate, and brackets contain the training heart rate.
The higher heart rate figure shown in the training heart rate range is the absolute maximum, not the training aim. Preferably train in the middle of the training range, hills and headwinds will increase the heart rate towards the top of the range as will residual tiredness. The heart rate will also drift up towards the end of long runs, which should start at the lower end of the range.
Caution
Get used to taking your resting pulse. If it is elevated 5 to 10 beats per minute above normal, – run easy. If the elevated pulse continues for more than two days have time off until it returns to normal.
Also do not train if you have a high temperature or other signs of illness.
Follow the hard / easy principle, easy runs will help recovery and ensure you have enough energy to tackle faster sessions and races effectively.
Training will only make positive adaptations to your body if you allow sufficient recovery, without that recovery, training may well make you weaker.
The majority of your autumn and early winter training should consist of: Easy Runs, Steady State and Long Runs.
One session of either Threshold (90%-95% max hr) or Interval work (up to100% of max hr) per week will help maintain racing fitness between cross country races, but may be counter productive without a sufficiently large steady state base.
Regular threshold runs can be incorporated towards the end of the winter phase when the aerobic base is established.
I hope this all makes sense and helps!
Best of luck
Joe Lewis.