Sign up to save your podcasts
Or
Share 232. What Workouts To Get Faster: Examples & How To Calculate Them
Share to email
Share to Facebook
Share to X
Share to email
Share to Facebook
Share to X
Or
232. What Workouts To Get Faster: Examples & How To Calculate Them
www.run4prs.com
Workouts are a very important part of reaching your potential as a runner. We talk a lot about the benefits of easy running but sometimes we neglect to talk about the importance of not only running hard workouts but the importance of WHAT workouts you do. If you are training for a marathon, you don’t want to be spending a ton of time doing sprinting anaerobic workouts. Training the right systems for your goals is important. It is equally as important to make sure you are training at the appropriate paces for your current fitness levels so that you are stressing the correct systems to improve!
How much mileage per week should be running workouts
10-20% (for 40 miles a week that is 4-8 miles per week)
Workout days should always have warm up and cool down miles
4-8 miles of hard work can be split up into 2 runs with 2-2 mile warm up at cool downs
Your workout days may be 8 miles in total but only contain 3-4 miles of hard running in them
How do you know what paces you should be running
Test fitness with a 5k
VDOT calculator
Make adjustments based on training conditions/wind/heat/hills/etc!
Effort based can work but we don’t want to go 100% based off that in the beginning when we are learning
What type of workouts are best for the marathon/half marathon
Longer tempos
Steady states
MP tempos as race approaches
Threshold work
Medium long run
Cut down/progression runs
What type of workouts are best for the 5k/10k
Threshold workouts
Speed workouts
View all episodes
By Run4PRs
4.4
196196 ratings
www.run4prs.com
Workouts are a very important part of reaching your potential as a runner. We talk a lot about the benefits of easy running but sometimes we neglect to talk about the importance of not only running hard workouts but the importance of WHAT workouts you do. If you are training for a marathon, you don’t want to be spending a ton of time doing sprinting anaerobic workouts. Training the right systems for your goals is important. It is equally as important to make sure you are training at the appropriate paces for your current fitness levels so that you are stressing the correct systems to improve!
How much mileage per week should be running workouts
10-20% (for 40 miles a week that is 4-8 miles per week)
Workout days should always have warm up and cool down miles
4-8 miles of hard work can be split up into 2 runs with 2-2 mile warm up at cool downs
Your workout days may be 8 miles in total but only contain 3-4 miles of hard running in them
How do you know what paces you should be running
Test fitness with a 5k
VDOT calculator
Make adjustments based on training conditions/wind/heat/hills/etc!
Effort based can work but we don’t want to go 100% based off that in the beginning when we are learning
What type of workouts are best for the marathon/half marathon
Longer tempos
Steady states
MP tempos as race approaches
Threshold work
Medium long run
Cut down/progression runs
What type of workouts are best for the 5k/10k
Threshold workouts
Speed workouts
More shows like Run4PRs
View all
Marathon Training Academy
1,501 Listeners
Run to the Top Podcast | The Ultimate Guide to Running
857 Listeners
I'll Have Another with Lindsey Hein Podcast
2,046 Listeners
The Strength Running Podcast
1,341 Listeners
Ali on the Run Show
4,098 Listeners
The Rambling Runner Podcast
500 Listeners
For The Long Run: Exploring the Why Behind Running
426 Listeners
The Run Smarter Podcast
141 Listeners
Doctors of Running Podcast
202 Listeners
The Drop
377 Listeners
The Running Explained Podcast
460 Listeners
Fuel for the Sole
289 Listeners
Tread Lightly Running Podcast
358 Listeners
Relay
124 Listeners
Marathon Handbook Podcast
54 Listeners